Bicycling magazine outlines a new cadence training plan to help cyclists expand their pedaling control without adding cardiovascular fatigue to easy rides.
On September 8, 2026, the magazine Bicycling published a detailed training plan focused on cycling cadence. The article by Molly Hurford presents a structured approach to expanding the range of pedaling speeds a cyclist can comfortably control. The central premise is that cyclists can slot short cadence drills into their regular easy rides. This method refines technical coordination without automatically adding hard intervals or overall training volume to their week.
Many amateur riders pedal at a single speed regardless of the gradient. This new framework offers a practical method for breaking that habit safely. For cyclists who are new to cadence work, the article recommends one high cadence workout per week. This focused approach is particularly useful early in the competitive season.
The primary conclusion of the published plan is that neuromuscular efficiency improves when riders purposefully practice pedaling outside their natural comfort zones. High cadence work emphasizes leg speed and coordination. Low cadence work targets force production and muscular strength. By keeping these drills strictly within an endurance power zone, riders improve their pedaling mechanics without accumulating excess fatigue.
The goal is not to prove that a specific pedaling speed is universally optimal. Instead, the drills help riders become more technically capable across different speeds and terrains. Practicing these variations trains the nervous system to handle different muscular demands smoothly. The rider builds a wider range of functional gearing for shifting conditions.
Coach Lorri Lown notes that high and low cadence work feel different because they use energy systems differently. She recommends placing these drills strictly on endurance days so power output remains steady. Lown cautions that low cadence sessions may make it difficult to return immediately to normal pedaling. This reinforces the advice to avoid treating every cadence variation as a maximal workout.
The magazine provides a specific high cadence pyramid to introduce this technical work. Riders begin with a ten to fifteen minute easy spin warmup. They then execute three or four sets of one minute steps climbing through different speeds. A two minute easy spin separates each set to ensure full recovery.
These one minute steps hit 85, 90, 95, 100, 95, 90, and finally 85 rpm. For athletes needing a different progression, Lown describes an alternative method. Her approach uses two minute blocks at 90, 95, 100, and 105 rpm. Riders spend short periods at their natural cadence between these blocks while holding the same endurance pace.
Bicycling also details 15 to 30 second spin ups targeting roughly 95 to 110 rpm depending on rider skill. Low cadence work receives a different structural approach in the plan. The article suggests that a dedicated low cadence workout is probably unnecessary for many riders. It instead recommends practicing low cadence during endurance climbs.
A suggested drill compares five minutes at a normal cadence followed by five minutes at roughly 55 rpm while holding the same pace. The plan also includes brief big gear starts lasting about 10 seconds. Short low cadence bursts on hills provide another option. Coach Ryan Kohler describes these cadence drills as a skill focused addition that can be easily inserted into warmups.
Recent research adds context to how cadence manipulation affects fitness. A 2024 PLOS ONE study compared two eight week polarized training programs in 24 well trained female cyclists aged 17 to 20. One group performed sprint and high intensity intervals at roughly 50 to 70 rpm. The comparison group used a freely chosen cadence above 80 rpm.
The low cadence group improved their maximal aerobic power by 8.1 percent. This contrasted with a 3.0 percent improvement in the freely chosen cadence group. That same low cadence group saw their VO2max increase from 54.5 to 59.3 milliliters per kilogram per minute. This represented an 8.7 percent improvement overall.
The freely chosen cadence group saw a smaller VO2max increase from 54.4 to 56.4 milliliters per kilogram per minute. This marked a 4.6 percent gain for the comparison group. While this study used a polarized program rather than endurance zone drills, it highlights the physiological impact of varying pedaling resistance. These findings should be generalized cautiously since the study involved a small group of young athletes.
The results do not establish that short endurance ride drills will produce these exact adaptations for older adults. However, they demonstrate that manipulating cadence changes the way the body adapts to pedaling stress. For the ambitious older athlete, adding intensity is a delicate balance. Hitting my forties brought a harsh reality check.
The track workouts were not getting slower, but the days after them felt significantly heavier. Instead of forcing my old Tuesday and Thursday intensity schedule, I looked at the data on Masters athletes and muscle protein synthesis. I pushed my second hard session to Friday, allowing an extra forty eight hours of low intensity recovery. My total weekly volume stayed the same, but the quality of my intervals skyrocketed.
Applying that recovery mindset to cycling means maximizing the value of your easy days. The Bicycling plan aligns perfectly with this philosophy. By adding a simple cadence pyramid to an easy ride, you stimulate your neuromuscular system without taxing your cardiovascular system. This is a highly efficient way to build technical skill when adjusting your workload around fatigue.
Kohler emphasizes identifying your existing comfort zone and expanding it gradually. If you currently prefer 70 to 75 rpm, you can carefully progress toward controlled pedaling near 100 rpm. You can also work toward forceful pedaling near 50 rpm over time. Track your cadence alongside power, heart rate, perceived exertion, and comfort.
Older riders must manage the specific demands of these drills carefully. Low cadence sessions increase muscular force requirements and can generate substantial fatigue. Bicycling notes that low cadence work is essentially a strength stimulus. It should not replace progressive resistance training in your routine.
Riders with knee symptoms or limited gearing should approach these 55 rpm hill drills very conservatively. High cadence work carries its own set of technical cautions. A 2019 study of amateur riders summarized by Bicycling found that artificially forcing very high cadence increased heart rate. This forced speed actually reduced efficiency rather than providing an automatic benefit.
Kohler argues that riders must reduce their cadence immediately when their control deteriorates. Chasing an arbitrary target while bouncing in the saddle will only waste your energy. Indoor trainers offer a controlled environment for testing these protocols. However, the article notes that outdoor practice adds a necessary technical component.
Riding outside forces you to manage balance, handling, traffic, and changing terrain. Use outdoor practice if you are preparing for gravel or hilly events. The changing terrain and limited gearing can force riders away from their preferred pedaling speeds. For athletes looking to evaluate their weekly schedule, cadence drills serve as a low risk addition.
You can integrate one high cadence workout per week or slot short bursts into regular descents. This approach is excellent for cyclists who want to add stimulus without risking an overuse injury. Once you develop a broad comfortable cadence range, these specific workouts can give way to conventional power focused intervals. Keep your power strictly in the endurance zone and focus purely on smooth execution.
Expanding your comfortable cadence range through controlled endurance drills offers a practical way to improve neuromuscular coordination without adding unnecessary fatigue to your training week.
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