Proper Gear Selections For Training In Cycling

The first bikes -- called walking machines -- were invented in 1817 by Baron von Drais but it wasn't until the 1950s when the first multigear bicycle was invented . By 1970, 10-speed derailleur bikes became popular and revolutionized the cycling world. With 10 or more gears to choose from, cyclists and triathletes training for competitions are required to choose the appropriate gear for optimal power transfer, cadence and speed.

Cadence

Levi Bloom, professional cycling coach, suggests there is no such thing as the "right" gear for cycling. Instead, selecting the proper gear is a result of comfort and cadence or revolutions per minute. Using a higher gear requires more power to drive the pedals that reduces the cadence and fatigues the leg muscles. However, using a lower gear requires a higher cadence that increases the demands of the cardiovascular system. Bloom recommends staying between 75 and 90 RPMs for a standard cadence.

Conditions

One of the major advantages to changing gears while cycling is the ability to match the specific riding conditions. For example, riding on flat pavement requires a different gear selection than riding up and down mountains. Travis Woodruff, cycling coach at Carmichael Training Systems, recommends selecting gears based on the conditions, terrain and your fitness level. Novice or beginner riders should use lower gears while training on challenging climbs while an experienced rider can use standard gears with optimal cadence while climbing.

Equipment

Changing your bike equipment, cassette and crankset allows you to select different gears during your training program. Woodruff suggests using a compact crankset with an 11-23 cassette while training in hilly or mountainous terrain. The smaller crankset and rings along with the larger cassette improves your ability to select the proper gear to maintain optimal cadence. You can change the cranksets and cassettes throughout your training program to match the individual riding conditions.

Adjustments

At times during training, you'll be required to select different gears. To shift properly, Bloom recommends making small adjustments by shifting the rear derailleur. Big changes in gears may be necessary if you're approaching a steep hill climb requiring you to change the front derailleur. Always pedal lightly and smoothly while shifting gears to keep the chain moving forward.