Indoor cycling is a popular workout activity
since the 90’s. Riding a stationary bike may sound boring for the adventure-loving
outdoor biker, but it has its benefits. It’s also a good time saver, as you can
get the maximum health benefits in less than the time needed for outdoor
biking.
Indoor cycling beginners usually get confused
with the cadence vs. watts debacle. Which is which? Both are measures usually
provided by stationary bicycle equipment, but there’s a big difference between
the two, both in technical terms and in benefits. To simplify the cadence vs.
watts confusion, let’s discuss each term and show their benefits point by
point.
Cadence is the Pedal
Rate
To put it simply, cycling cadence is the rate in
which the pedals of the bicycle you’re riding turn. In short, cadence is a
measure of pedal turn per minute.
Noticed how indoor cycling classes usually
involve increasing the pedalling rate? That’s because these bikers are training
to increase cadence. In the cadence vs. watts argument, cadence gets the reputation
for improving cycling speed and acceleration.
When training to increase
cadence, you can use stationary bikes that can simulate slopes. As the bicycle’s
elevation increases, your cadence will naturally slow down to something like 50
to 60 RPM (rounds per minute). Training yourself to pedal faster in higher
slopes will improve cadence.
There are also specific
bicycle trainings in which your goal is to maintain a steady cadence. Such
training is essential for distance racers, as it improves their ability to
control their pace and enable them to maintain speed consistency throughout
races.
Training to increase
cadence is recommended for those who seek to improve their pedalling skills and
their speed for bike races.
Watts:
a Measure of Power
Meanwhile, watts usually refer to a specific
measure of power that you exert while riding a bike. Unlike cadence, it is not
dependent on pedal turns. Instead, watts measure the force that you exert while
pedalling. See the difference?
Training to increase watts exerted during a
bicycling session improves speed, force and acceleration. Unlike cadence, which
can vary at various points of your cycling, watts measure the overall effort
you exert during the biking session. Thus, in the cadence vs. watts debate,
watching for watts should be your priority when hoping to improve
cardiovascular endurance and stamina.
As such, training to improve watts is
recommended for long distance cyclists, as the focus is on improving power
exertion and longevity, not on speed.
Indoor cycling is a worthwhile workout, whether
you’re training for outdoor cycling competitions or just needing a worthwhile
physical activity. With regard to the cadence vs. watts debate, remember this:
If you want to improve strength and endurance, focus on improving watts.
However, if you want to improve speed, aim for increasing your cadence.
Cycling is a good cardiovascular exercise, but
even if you do it indoors, you should remember to take precautions! As cycling
classes are usually intense activities, consult a doctor first if you’re fit
for it. Enroll in classes done in spacious and well-ventilated rooms, and bring
lots of fluids to stay properly hydrated throughout the workout. Happy cycling!
Photo Credits: Flickr
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