Small Gear High Cadence vs. Big Gear Low Cadence: The Science of Choosing Your Climbing Cadence

Introduction

“High cadence saves energy” is a phrase many coaches like to say, but the truth is more complex. On flat roads during high-speed sprints, increasing cadence does reduce the impact force of each pedal stroke; however, in the specific scenario of climbing, the increased cardiovascular load from high cadence can sometimes offset the reduction in muscular load, making the overall benefit less than expected.

Choosing the right climbing cadence is not about adhering to a fixed number, but about understanding your own physiological characteristics and making dynamic adjustments in different scenarios.

Two Systems Affected by Cadence

When pedaling, the body endures two types of fatigue simultaneously:

1. Muscular Fatigue (Peripheral Fatigue)

• Determined by pedaling resistance
• Low cadence + large gear → greater force per pedal stroke → muscle fibers reach local fatigue faster
• Main sources: lactate accumulation, phosphocreatine depletion, micro-damage to muscle fibers

2. Cardiopulmonary Fatigue (Central Fatigue)

• Determined by pedaling frequency
• High cadence + small gear → higher heart rate, greater oxygen consumption
• Main sources: cardiac output approaching its limit, increased pulmonary ventilation demand

Key Insight: Low cadence leans toward “muscular fatigue,” while high cadence leans toward “cardiopulmonary fatigue.” Every rider has a different “weak point”—some have a low lactate threshold (muscles fail first), while others have a limited maximum heart rate (cardiopulmonary system fails first).

Cadence and Physiological Type Correspondence

To determine which type you are: during a 20-minute all-out FTP test, if your heart rate peaks first (exceeds 93% of max heart rate but your legs still have strength) → cardiopulmonary-limited; if your legs blow up first (strong lactate sensation but heart rate hasn’t peaked) → muscle-limited.

Empirical Data Analysis of Taiwan Climbs

Based on statistics from Taiwanese cyclists’ Strava ride data (unofficial), the typical pacing patterns on the 8.3km Fengguizui climb:

• Fast riders (summit in <30 minutes): average cadence 78–82rpm, average power 90–95% FTP
• Average riders (summit in 35–45 minutes): average cadence 72–76rpm, average power 80–85% FTP
• Recreational riders (summit in >50 minutes): average cadence 68–72rpm, unstable power

Observation: Fast riders pedal at a cadence about 6rpm higher than average riders, which is consistent with the claim that “high cadence equals high efficiency”; however, this could also be because fast riders have a higher FTP and can spin a higher cadence at the same resistance, rather than high cadence “causing” faster times.

Cadence Adjustment Recommendations for Different Gradients

Once the gradient exceeds 9%, the increase in cardiopulmonary load from high cadence exceeds the decrease in muscular load. Most riders should accept a natural drop in cadence in this gradient range.

How to Find Your Optimal Cadence in Actual Training

Method: Four-Week Cadence Experiment

• Weeks 1–2: Ride the same route (Fengguizui or the Shiding section of Beiyi Highway) at your usual cadence, recording time and heart rate
• Week 3: Deliberately increase cadence by 8rpm (shift to one gear lighter), same route, record time and heart rate
• Week 4: Deliberately decrease cadence by 8rpm (shift to one gear heavier), same route, record time and heart rate
• Compare the three weeks of data: whichever week had a faster time and lower heart rate → that reveals your preferred cadence direction

Practical Advice

• Don’t force yourself to climb at 90rpm: High-cadence climbing is a professional rider’s technique that requires years of training to avoid wasting extra cardiopulmonary resources. For most amateur cyclists, 70–80rpm is a more effective choice
• Adjust cadence dynamically based on gradient: Don’t obsess over a fixed cadence; naturally adjusting with the gradient is mature cadence management
• High-cadence ability also needs practice: Add one “high-cadence spinning session” per week (90–100rpm × 20 minutes on flat roads) to improve neuromuscular coordination and give yourself more cadence options on climbs in the future

Conclusion

Small gear with high cadence and large gear with low cadence each have their place. Taiwan’s mountain roads mostly fall in the 6–10% gradient range, and most riders can find their optimal efficiency point between 72–80rpm. Rather than adhering to a fixed number, do the four-week cadence experiment and let objective data tell you at which rhythm your body performs most efficiently.

Related Reading

• Climbing Cadence Strategy: High Cadence vs Low Cadence Choices on Mountain Roads
• Climbing Cadence Choices: The Muscle Group Impact of High Cadence vs Low Cadence Climbing
• The Effect of Cadence on Oxygen Consumption: Finding Your Optimal Cadence
• The Science of Cadence: Is 90 RPM Really Optimal?