improve your cycling cadence
Credit: Remy Whiting
Training > Bike

Cycling: How to improve your cadence this off season

Get your off-season off to the best start by working on your cadence while also aiding recovery

Every session we complete does not have to involve pushing the body. A great recovery method is to work at higher cadences to clear the build-up of lactic acid, which will aid your recovery but also help to increase your cadence range and work on your pedal efficiency, i.e. how you produce power on each stroke.

I’d include this session in your recovery days if you feel you struggle working at higher cadences. Then try to work at a pace that’s higher than your normal race cadence by around 15-20rpm.

Another great workout is to include some cadence drills in your longer endurance rides. But one session per week will be plenty. For this session, we start with an easy warm-up, then into a 40min moderate pace and 10mins cool-down.

THE SESSION

WARM-UP

10mins easy @100+rpm

MAIN SET

10mins moderate @90-100rpm 

10mins moderate  @85-90rpm 

10mins moderate @100+ rpm

10mins moderate @90-100rpm 

COOL-DOWN

10mins easy @100+ rpm

Try to hold your most comfortable position to start with, but as your efficiency improves hold your race position. It’s going to take 4-5 sessions before you start feeling in control, so be patient.

Adapt for beginners

Reduce the blocks to 5mins with the really high revs at 100+,  but still complete the full 1hr adding the extra 15mins to your cool-down at a cadence you feel optimal.

Adapt for Ironman

Increase every block by a further 10mins to make 2hrs in total. 

How to optimise the off season

Get some head space 

We all train so hard but getting head space is a great way to improve your recovery and aid your training. There are some great free apps on the market, including Headspace and Calm.

Enjoy the off-season

It’s the end of the season, so put your feet up and enjoy a |glass of wine or two. Just one glass of antioxidant-rich red
wine will help relax the body and mind. 

Reflect back 

Reflect on your season’s achievements with a reflection board (pictures, medals, etc) to see how far you’ve come from all your hard work and commitment.


 
 

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