High Cadence or Big Gear?

When you’re riding, you can choose to spin at a higher cadence in an easier gear, or push a harder gear at a lower cadence. Both approaches have a place in training, but understanding when to use each helps you ride more efficiently and get better results.

What Cadence and Gear Mean

• Cadence is how fast you’re pedalling, measured in revolutions per minute (rpm).

• Gear determines how hard the pedals feel — a “big gear” is harder to push and moves the bike farther per pedal revolution.

Choosing the right combination affects your muscles, your heart, and how efficiently you can maintain pace over time.

The Case for High Cadence

Spinning at a higher cadence (e.g., 85–95 rpm or more) helps develop:

• Smooth, circular pedalling mechanics

• Reduced muscular strain — your legs rely more on aerobic energy and less on brute strength

• Better technique under fatigue

• Improved ability to adapt to pace changes without big jumps in effort

High cadence can also reduce stress on joints and muscles during long rides or races.

The Case for Big Gears

Using a harder gear with a lower cadence can help you:

• Build strength and force production

• Improve power when riding up short, steep climbs or attacking

• Develop muscular endurance in your glutes and quads

Hard gears have a role — especially when you need raw force — but they also increase muscular load and fatigue more quickly than spinning freely.

When to Use High Cadence

High cadence is useful when:

• You’re focusing on endurance or aerobic development

• You need a smooth, relaxed rhythm

• Riding long distances or pacing efforts

• You’re learning efficient pedalling form

Spinning faster in an easier gear trains your cardiovascular system and can be gentler on your legs during long or high-volume sessions.

When to Use Big Gears

Big gears are helpful when:

• You’re doing strength-building workouts

• Tackling short, steep climbs

• Practising efforts that require more force than rhythm

These efforts help build strength and power, but they are more taxing — so use them purposefully, not constantly.

Balance Is Key

Rather than choosing one approach all the time, it’s best to use a mix:

• Prioritise higher cadences for most endurance and tempo riding.

• Use bigger gears selectively for strength and power development, or when the terrain demands it.

• Paying attention to how your body feels will help you decide when to shift your focus between cadence and force.

Practical Tips

• If your cadence drops much below ~70–75 rpm on flat terrain, consider shifting to an easier gear to maintain rhythm.

• Try pedalling at a controlled high cadence for short blocks within longer rides to reinforce smooth pedalling.

• On climbs, blend smart gear selection with cadence to avoid grinding at very low rpm unless it’s intentional strength work.

Final Thought

There isn’t a single “correct” cadence or gear for every situation.

• High cadence builds smoothness, aerobic capacity and efficiency.

• Big gears build strength and force ability.

Using both intelligently in your training helps you adapt to diverse race demands and ride more effectively overall.

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