I always believe that half knowledge is dangerous. So, I always welcome competing viewpoints to understand a topic better.
While reading some science journal article, I noticed this very interesting piece.
Higher cadence is not beneficial to recreational riders. It works only for professional athletes and most of us are not professional athletes.
Lead author Dr Federico Formenti said: “Pedalling at cadence greater than 90 revolutions per minute is advantageous for professional cyclists, but appears inefficient for recreational cyclists. When cycling at low exercise intensity, skeletal muscle oxygenation is mostly unaffected by cadence, indicating that the cardiopulmonary and circulatory systems can effectively meet the exercising muscles’ demand.
For those who are interested in reading the paper.. here it is:
https://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-0835-6286
I will share the first few paragraphs here:
Introduction
The growing popularity of cycling is stimulating a wealth of research in the field of exercise physiology beyond elite athletes’ performance, with several studies investigating the responses to exercise in recreational cyclists. The concurrent advances in technological development allow for a variety of physiological parameters to be studied in vivo and non-invasively.
Changing pedaling cadence during moderate intensity cycling affects a number of physiological responses: at a constant and moderate power output, increasing cadence causes an increase in heart rate (HR), oxygen uptake (V̇O2), carbon dioxide production (V̇CO2), rate of perceived exertion and lactate [
11] [
16] [
20] [
32] [
33] [
39]. High pedaling cadences increase skeletal muscle metabolic demand, which up to a point can be matched by a corresponding increase in the cardio-respiratory function that raises the rate of pulmonary oxygen uptake and oxygen delivery at systemic level. In contrast, low pedaling cadences increase intramuscular pressure during the muscular contraction period [
19], with a size effect associated with the force generated by the muscular contraction [
21]. This phenomenon temporarily reduces or prevents blood perfusion to the contracting muscle and downstream tissues. Inevitably during cycling exercise, low cadences are also associated with proportionally longer muscular relaxation periods, when perfusion is increased. It is currently unclear whether the longer contraction period and greater pedal forces at lower cadence are likely to determine inadequate oxygenation of the exercising muscles [
31] [
35].
The effect of pedaling cadence on skeletal muscle oxygenation has been rather extensively explored in real time by means of near infrared spectroscopy (NIRS). This technique uses different wavelengths of infra-red light to estimate the hemoglobin and myoglobin in the tissue of interest, measuring their total changes (tHb), as well as the changes in the oxygenated (OxyHb) and deoxygenated forms (HHb). NIRS cannot detect differences between signals from hemoglobin and myoglobin, hence the contribution of myoglobin to the overall signal cannot be completely excluded. However, the hypothesis that most of the NIRS signal is determined by hemoglobin is supported by several observations [
8] [
25] [
27] [
28] [
30] [
36]. Skeletal muscle oxygenation can then be expressed in terms of tissue saturation index (TSI), the ratio between OxyHb and tHb [
9]. TSI provides an overall index of skeletal muscle oxygenation, while OxyHb and HHb estimate oxygen delivery and extraction at the tissue level, respectively [
14].