How much do you know about pedal frequency?

If you are an amateur, you may be a little unfamiliar with ‘pedal frequency’. Pedal frequency refers to the number of turns of the chain wheel in one minute. It’s how many turns you pedal in one minute. It is a significant parameter in the field of cycling. A stable and effective pedal frequency can improve cycling efficiency and prevent joint injuries. In this article, let’s talk about pedal frequency.

Cycling

If you are an amateur, you may be a little unfamiliar with ‘pedal frequency’. Pedal frequency refers to the number of turns of the chain wheel in one minute. It’s how many turns you pedal in one minute. It is a significant parameter in the field of cycling. A stable and effective pedal frequency can improve cycling efficiency and prevent joint injuries. In this article, let’s talk about pedal frequency.

1. How to calculate the pedal frequency

Riding speed: V

Rear wheel circumference: C

Chain wheel teeth: n1

Flywheel teeth: n2

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2. What are the benefits of high pedal frequency?

(1) Save effort

The higher pedal frequency, the lighter pedal force. 

(2) Protect the knees

The higher the pedal frequency, the less effort is required. The less force is used by the muscles, and the less force is exerted on the knees, making it less likely to cause sports injuries and less likely to accumulate lactic acid.

3. Is the higher pedal frequency the better?

The high pedal frequency corresponds to the low control. When the frequency is too high, the control ability of the feet will be weaker, and the knees will not have enough strength to support which will cause knee discomfort. Therefore, while riding at high frequency, we should pay attention to keeping it within a comfortable range. If it is a flat road, it can be kept at 90 to 100, and when climbing, it can be kept at 70 to 80.

4. How to achieve the ideal pedal frequency

The ideal pedal frequency depends on many factors. It includes terrain, riding intensity, distance, etc. Different persons also have different suitable pedal frequencies, so it is especially important to try different pedal frequencies and find your rhythm through a lot of training and practice. You can refer to the following methods to practice pedal frequency.

4.1 Strength Training

(1) Do leg exercises and enhance leg strength

(2) Do low pedal frequency and high-power output training 

First, warm up your body in the first and second zones. Conduct 4 to 6 groups of training and each group continue for 4 minutes. During the load training, the pedal frequency is maintained at 50 to 60 rpm, and the power is in the third zone. Between each group rest for 3 minutes. 

Zone one is the warm-up zone. The heart rate is 50% to 60% of the maximum heart rate; 

Zone two is the relaxed and comfortable leisure riding zone. The heart rate is about 60% to 70% of the maximum heart rate;
Zone three is the aerobic fitness zone. The heart rate is about 70% to 80% of the maximum heart rate; 

4.2 Training tips

Indoor cycling

(1) Lower the saddle by 2 to 3 mm to reduce the tendency of the body to bounce when riding at high speed, and then gradually adjust it back to the correct height.

(2) Use a low-resistance cycling platform to increase the frequency to the maximum value in 1 minute, and maintain it until you can no longer hold on. Pay attention to maintaining the balance of the body when pedaling.

(3) Carry out high-frequency training after long-distance riding

Do long-distance riding once or twice a week. 45 minutes before the end of the riding, do 6 groups of training and each group continue for one minute. The exercise intensity should be at zone 3 and the frequency should be more than 110 rpm. After each group, have a one-minute rest. 

Thanks for watching. 

Regarding pedal frequency, if you have anything to share, don’t hesitate to leave a message. We are looking forward to your idea and story.

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YouTube: https://youtu.be/AVhEeihZ880

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