Fact: Cycling in very high gear, which results in fewer revolutions per minute and an increase in the force you need for pushing the pedals, can lead to overuse injuries such as biker’s knee (a generic term usually referring to pain around or under the kneecap).
Having to push hard on the pedals puts a lot of stress not only on the knee joint but also on the sole of the foot. Furthermore pedaling hard with few revolutions per minute (rpm) can make it difficult for oxygen to reach the muscles, because strong muscles contractions in the legs may interfere with local blood circulation, especially if you’re not a conditioned cyclist.
But pedaling fast in a very low gear (one with low resistance and identified by a low number) may not be preferable. The stepped up cadence means your muscles have to contract quickly; if you haven’t been cycling regularly this can lead. to muscle soreness. In addition, increased metabolic demands may promote lactic acid buildup, a factor in muscle pain and fatigue.
Studies have found that the optimal cadence for most cyclists is 60 to 80 rpm, through races cycle in the range of 80 to 100 rpm and, when they sprint, even faster. Optimal cadence does vary somewhat from person to person, depending on training level, speed and the use of accessories like toe clips. Save high gears for level terrain and the highest gears for riding downhill or with a good tail wind. Use very low gears if you’re climbing steep grades, carrying heavy gear, or if you have a knee problem that’s aggravated by more strenuous cycling.
Article extracted from this publication >> June 16, 1989
