lowcadence

Lowcadence is a term used in cycling to describe the practice of maintaining a relatively low pedal cadence, typically at the lower end of a rider's comfortable range during training or racing. The word blends "low" and "cadence" and is used by athletes and coaches to discuss pacing strategies that emphasize higher pedal torque over higher revolutions.

Definitions and thresholds vary; there is no universal standard. In common usage, low cadence may refer to pedaling below roughly 60 to 70 revolutions per minute (rpm), though some riders define it differently depending on power output, terrain, and conditioning. Low-cadence work is often contrasted with high-cadence training at 90 rpm or more.

Physiology and performance: Pedaling at low cadence increases the torque required per stroke, placing greater demand on leg muscles, tendons, and joints. This can improve muscular strength and neuromuscular control at low RPM but generally reduces pedaling efficiency and increases perceived exertion, especially at higher power outputs. Recovery and technique are important to prevent fatigue and injury.

Training use: Low-cadence work is commonly included in periodized plans to develop strength and power, typically as part of targeted workouts rather than as the default cadence. It is often paired with higher-cadence sessions to maintain a balanced overall fitness and pedal technique. Proper warm-up, cadence progression, and form monitoring are recommended.

Criticism and context: Some coaches argue that in many racing contexts, higher cadences are more economical and sustainable. The role of low cadence is context-dependent and may benefit riders seeking specific strength adaptations or time-trial power development; individual response varies.