{"id":46277,"date":"2025-06-15T15:01:17","date_gmt":"2025-06-15T22:01:17","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=46277"},"modified":"2025-06-15T15:01:17","modified_gmt":"2025-06-15T22:01:17","slug":"why-varying-your-cadence-can-make-you-a-happier-stronger-cyclist","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/why-varying-your-cadence-can-make-you-a-happier-stronger-cyclist\/","title":{"rendered":"Why Varying Your Cadence Can Make You a Happier, Stronger Cyclist"},"content":{"rendered":"<p>.Whether you\u2019re cruising your neighborhood, commuting to work, or racking up weekend miles, there\u2019s one cycling trick that can <em>quietly<\/em> transform your ride: <strong>changing up your cadence<\/strong>.<\/p>\n<p>If you\u2019re scratching your head wondering what that even means\u2014don\u2019t worry. Let\u2019s break it down and explore why switching gears (literally and figuratively) with your cadence can lead to smoother, stronger, and more enjoyable rides.<\/p>\n<h2>First Things First: What Is Cadence?<\/h2>\n<p>Cadence is just a fancy word for <strong>how fast your legs are spinning<\/strong>\u2014measured in revolutions per minute (RPM). If you\u2019re pedaling leisurely at a steady pace, your cadence might be 60\u201370 RPM. If you\u2019re spinning like a blender on high, that\u2019s closer to 90\u2013100 RPM.<\/p>\n<p>You do need specialized tech to accurately measure RPM. For example, you can pair a <a href=\"https:\/\/amzn.to\/45jn9pw\" target=\"_blank\" rel=\"noopener\">cadence meter<\/a> with your <a href=\"https:\/\/amzn.to\/3HWbIdv\" target=\"_blank\" rel=\"noopener\">Garmin Edge bike computer<\/a>. And all smart trainers have this tech built in. But even without tech, you can get a feel for your cadence by counting how many times one foot completes a full pedal turn in 15 seconds and multiplying by four.<\/p>\n\n<table id=\"tablepress-191\" class=\"tablepress tablepress-id-191 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"3\" class=\"column-1\"><center><strong>Must Read: Our Latest Garmin Post<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>Garmin Edge 1050 vs. 1040 - <a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" rel=\"noopener\" target=\"_blank\">What's the Difference, and Which is Better?<\/a><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><strong><a href=\"https:\/\/amzn.to\/4hEJG3f\" target=\"_blank\">Garmin Edge 1040<\/a><\/center><\/strong><\/td><td class=\"column-2\"><center><strong><a href=\"https:\/\/amzn.to\/4i4lF5p\" target=\"_blank\">Garmin Edge 1040 SOLAR<\/a><\/center><\/strong><\/td><td class=\"column-3\"><center><strong><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\">Garmin Edge 1050<\/a><\/center><\/strong><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/amzn.to\/3Obqrlm\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-43900 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-edge-1040-103.jpg?resize=103%2C203&#038;ssl=1\" alt=\"\" width=\"103\" height=\"203\" \/><\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/amzn.to\/3v57vy9\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-43900 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-edge-1040-103.jpg?resize=103%2C203&#038;ssl=1\" alt=\"\" width=\"103\" height=\"203\" \/><\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-45165 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1050-table.jpg?resize=103%2C200&#038;ssl=1\" alt=\"\" width=\"103\" height=\"200\" \/><\/a><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/amzn.to\/3Obqrlm\" target=\"_blank\" rel=\"noopener\"><strong>About $600 - click for current price on Amazon<\/strong><\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/amzn.to\/3v57vy9\"><strong>About $750 - click for current price on Amazon<\/strong><\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\" rel=\"noopener\"><strong>About $700 - click for current price on Amazon<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-191 from cache -->\n<p>People tend to have a natural cadence that they gravitate to. My own default is pretty slow, around 65 RPM. That is not really a good thing, and might be one reason I have had many <a href=\"https:\/\/averagejoecyclist.com\/7-ways-to-prevent-cycling-knee-pain\/\">cycling knee pain<\/a> problems over the years. I have been working on improving my speed and versatility. In this post I share some really useful things I have learned, which I hope will be useful for you.<\/p>\n<figure id=\"attachment_44996\" aria-describedby=\"caption-attachment-44996\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"44996\" data-permalink=\"https:\/\/averagejoecyclist.com\/iliotibial-band-syndrome\/iliotibial-band-syndrome-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"iliotibial band syndrome\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;ITBS is usually characterized by pain and inflammation on the outer part of the knee&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-44996 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg\" alt=\"Varying your cadence will help you to avoid cycling knee pain\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-44996\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"44996\" data-permalink=\"https:\/\/averagejoecyclist.com\/iliotibial-band-syndrome\/iliotibial-band-syndrome-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"iliotibial band syndrome\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;ITBS is usually characterized by pain and inflammation on the outer part of the knee&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-44996 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?resize=750%2C420&#038;ssl=1\" alt=\"Varying your cadence will help you to avoid cycling knee pain\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/iliotibial-band-syndrome.jpg?resize=300%2C168&amp;ssl=1 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Varying your cadence will help you to avoid cycling knee pain<\/figcaption><\/figure>\n<h2>Why Should I Change My Cadence?<\/h2>\n<h3>Reason 1: Avoid Muscle Burnout<\/h3>\n<p>If you always pedal at a slow cadence (say 60\u201370 RPM), you\u2019re relying more on <strong>muscle strength<\/strong>. That can be tough on your quads and knees, especially on hills or long rides. Upping your cadence (80\u201390+ RPM) shifts some of that work to your <strong>cardiovascular system<\/strong>, giving your muscles a break and spreading the load.<\/p>\n<h3>Reason 2: Save Energy Over Time<\/h3>\n<p>High cadence can feel weird at first, and it can definitely make you out of breath. But once you adapt, it\u2019s often more efficient. Pro cyclists ride at 90\u2013100 RPM for a reason\u2014it helps them ride longer with less fatigue. You don\u2019t need to hit pro numbers, but learning to <strong>spin rather than mash<\/strong> the pedals can pay off big time.<\/p>\n<figure id=\"attachment_38327\" aria-describedby=\"caption-attachment-38327\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"38327\" data-permalink=\"https:\/\/averagejoecyclist.com\/7-steps-lose-weight-cycling\/group-of-women-cycling\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"group of women cycling\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Pro cyclists ride at 90\u2013100 RPM for a reason\u2014it helps them ride longer with less fatigue&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?fit=750%2C500&amp;ssl=1\" class=\"size-full wp-image-38327 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg\" alt=\"It takes a lot of work to end up looking something like these cyclists. But for many of us, it is actually possible to lose weight cycling\" width=\"750\" height=\"500\" \/><figcaption id=\"caption-attachment-38327\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"38327\" data-permalink=\"https:\/\/averagejoecyclist.com\/7-steps-lose-weight-cycling\/group-of-women-cycling\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"group of women cycling\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Pro cyclists ride at 90\u2013100 RPM for a reason\u2014it helps them ride longer with less fatigue&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?fit=750%2C500&amp;ssl=1\" class=\"size-full wp-image-38327 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?resize=750%2C500&#038;ssl=1\" alt=\"It takes a lot of work to end up looking something like these cyclists. But for many of us, it is actually possible to lose weight cycling\" width=\"750\" height=\"500\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?resize=250%2C167&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/group-of-women-cycling.jpg?resize=320%2C213&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Pro cyclists ride at 90\u2013100 RPM for a reason\u2014it helps them ride longer with less fatigue<\/figcaption><\/figure>\n<h3>Reason 3: Handle Hills Like a Pro<\/h3>\n<p>Ever feel like your legs are made of stone halfway up a climb? That\u2019s likely a low cadence at work. Shifting into an easier gear and keeping your legs spinning can help you <strong>climb smoother and recover faster<\/strong> once you&#8217;re over the top.<\/p>\n<h3>Reason 4: Reduce Injury Risk<\/h3>\n<p>Mixing up your cadence helps avoid overusing the same muscles and joints. If you\u2019re someone who\u2019s had knee pain or IT band issues, experimenting with cadence can help you find a rhythm that\u2019s easier on your body.<\/p>\n<h4 style=\"text-align: center;\">Related Post: \u00a0<a class=\"entry-title-link\" href=\"https:\/\/averagejoecyclist.com\/iliotibial-band-syndrome\/\" rel=\"bookmark\">How to Prevent and Treat Iliotibial Band Syndrome (ITBS)<\/a><\/h4>\n<h2>How to Vary Your Cadence (Without Going Crazy)<\/h2>\n<p>You don\u2019t need a training plan or a power meter to benefit. Just start <strong>noticing<\/strong> and <strong>experimenting<\/strong>.<\/p>\n<h3>Try This:<\/h3>\n<ul>\n<li><strong>Warm up at a comfy pace<\/strong>, then spend a few minutes spinning faster than usual (80\u201390 RPM). Shift into an easier gear so your effort doesn\u2019t spike.<\/li>\n<li><strong>On climbs<\/strong>, downshift sooner and aim for a cadence above 70 RPM, rather than grinding at 50\u201360.<\/li>\n<li><strong>On flat roads<\/strong>, alternate 2\u20133 minutes of fast spinning (90\u2013100 RPM) with 2\u20133 minutes of slower pedaling (70\u201380 RPM). Feel the difference.<\/li>\n<li>If you have the required tech, track your average cadence and try to increase it gently over time\u2014just 5 RPM makes a difference. Like most things with cycling, slow but steady improvement makes a huge difference.<\/li>\n<\/ul>\n<h2>What\u2019s the <em>Best<\/em> Cadence?<\/h2>\n<p>There\u2019s no one-size-fits-all answer. Most recreational cyclists ride comfortably at <strong>70\u201385 RPM<\/strong>. The goal is to expand your range so you\u2019re <strong>comfortable adjusting<\/strong> depending on the terrain, your energy level, and the ride.<\/p>\n<p>A great rule of thumb?<\/p>\n<p><strong>\u201cSpin when you can, push when you have to.\u201d<\/strong><\/p>\n<p>It is also possible to expand your range by doing workouts that push your limits. I find I have a strong tendency to push rather than spin. So I have been finding it useful to do Zwift workouts that basically tell you the watts and RPM you need to be hitting. I find that I get a bit more out of breath with a higher cadence, but obviously there is a lot of value in being able to use different cadences.<\/p>\n<p>If you have access to workouts from an app such as TrainerRoad, Zwift or Rouvy, try finding workouts that are designed to expand the range of your cadence. Or, just try the workout below!<\/p>\n<h2>Beginner Cadence Workout<\/h2>\n<p>Here\u2019s a simple, low-stress cadence workout you can do indoors or outside on a quiet flat road or trail:<\/p>\n<p><strong>Total Time: ~40 minutes<\/strong><\/p>\n<h3>Warm-Up (10 min)<\/h3>\n<ul>\n<li>5 min easy pace at your natural cadence (no pressure)<\/li>\n<li>5 min gradually increasing cadence (shift down 1\u20132 gears, spin faster without adding effort)<\/li>\n<\/ul>\n<h3>Main Set (24 min)<\/h3>\n<p>Do 3 rounds of the following 8-minute block:<\/p>\n<ul>\n<li>2 min at 75 RPM (moderate effort)<\/li>\n<li>2 min at 85 RPM (easier gear, slightly faster legs)<\/li>\n<li>2 min at 90\u201395 RPM (light gear, fast but relaxed)<\/li>\n<li>2 min at your natural cadence to recover<\/li>\n<\/ul>\n<h3>Cool Down (6 min)<\/h3>\n<ul>\n<li>Spin easy at 70\u201380 RPM<\/li>\n<li>Finish feeling refreshed, not exhausted!<\/li>\n<\/ul>\n<p><em>Tip: Keep your upper body quiet, core engaged, and breathing steady. Let your legs do the work.<\/em><\/p>\n<h2>TL;DR<\/h2>\n<ul>\n<li>Cadence = how fast you\u2019re pedaling (RPM).<\/li>\n<li>Varying your cadence builds endurance, protects your knees, and helps you climb better.<\/li>\n<li>Mix in some high-cadence practice (80\u201390 RPM) for smoother, stronger rides.<\/li>\n<li>Try the beginner cadence workout to get a feel for your sweet spot.<\/li>\n<li>Explore further with apps that offer a variety of workouts.<\/li>\n<\/ul>\n<p>Got a favorite cadence trick or a local hill that challenges your rhythm? Drop a comment and share it! And if you\u2019re new to using tech like to track your cadence, I\u2019ve got beginner guides coming up soon\u2014stay tuned!<\/p>\n<p>Happy spinning!<\/p>\n\n<table id=\"tablepress-226\" class=\"tablepress tablepress-id-226 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Supplements for Cyclists that We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44662\" aria-describedby=\"caption-attachment-44662\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44662 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Precision-Hydration-Energy-gel-table.jpg?resize=150%2C198&#038;ssl=1\" alt=\"\" width=\"150\" height=\"198\" \/><\/a><figcaption id=\"caption-attachment-44662\" class=\"wp-caption-text\">Precision Hydration Fuel Gel with 30 grams of carbs. Precisely formulated to meet your carb needs on long bike rides. <a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\">Please click here to see the current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. <a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_44668\" aria-describedby=\"caption-attachment-44668\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44668 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Dymatize-whey-protein-isolate-protein-table.jpg?resize=150%2C205&#038;ssl=1\" alt=\"\" width=\"150\" height=\"205\" \/><\/a><figcaption id=\"caption-attachment-44668\" class=\"wp-caption-text\">Dymatize ISO 100 Whey Protein Isolate Powder, Chocolate Peanut Butter Flavor. The best form of whey protein, with minimal fat and carbs. <a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44671\" aria-describedby=\"caption-attachment-44671\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44671 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Naked-Pea-Protein-Powder-table.jpg?resize=150%2C209&#038;ssl=1\" alt=\"\" width=\"150\" height=\"209\" \/><\/a><figcaption id=\"caption-attachment-44671\" class=\"wp-caption-text\">Naked Pea Vegan Pure Protein Powder. An excellent form of protein with no additives and a bland taste. <a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"2\" class=\"column-1\"><center><figure id=\"attachment_44701\" aria-describedby=\"caption-attachment-44701\" style=\"width: 112px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/45g4JE0\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44701 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Sports-Nutrition-Omega-3-Fish-oil-table-smaller-1.jpg?resize=112%2C186&#038;ssl=1\" alt=\"\" width=\"112\" height=\"186\" \/><\/a><figcaption id=\"caption-attachment-44701\" class=\"wp-caption-text\">Sports Nutrition Triple Strength Omega-3 Fish Oil, from Wild Alaska Pollock. <a href=\"https:\/\/amzn.to\/45g4JE0\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-226 from cache -->\n","protected":false},"excerpt":{"rendered":"<p>This post explains what cadence in cycling is, why it is important, and how you can improve your cycling by working on cadence. We also include a beginner workout for you to start working on your cadence. No tech or tools required!<\/p>\n","protected":false},"author":1,"featured_media":46281,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[1268],"tags":[],"class_list":{"0":"post-46277","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-tips-2","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why Varying Your Cadence Can Make You a Happier, Stronger Cyclist &#8226; 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