In indoor cycling exercise classes, an instructor guides you through a cycling workout on a stationary bike. Your workout may include flat roads, pace sprints, climbs or jumps to provide variety. The different segments of a workout require different pedaling speed. You would not climb a hill at the same pace you would sprint down a flat road. The same applies to outdoor cycling on a road bike.
External Elements
When cycling outdoors, you have to be mindful of the weather, road conditions, traffic and your route. All of these elements may slow down your pace, unless you are cycling on a closed track. Indoor cycling does not depend on any of these variables. You concentrate on your pace, breathing and muscle strength. This concentration may lead to your ability to cycle faster, but excessive speed may not be safe for your body.
Measurement
Your cycling speed, or cadence, is measured in revolutions per minute (rpm). For example, if your wheel spins 60 times in one minute, you are spinning at 60 rpm. The higher the rpm, the faster your speed will be. Generally accepted ranges for indoors rpm are 80 to 110 rpm for flat-road programs and 60 to 80 rpm for climbing hills. A cadence of over 110 rpm causes the wheel to use momentum to keep spinning instead of using your muscles. A cadence less than 60 rpm may cause injury to your knees from too much resistance.
Road Bike
If you cycle at the lowest gear and pedal quickly, your legs may tire soon and you will not move very far. If you cycle at the highest gear and use a slower rpm, your legs may tire from the increased effort to push the pedals. The best speed, then, is one in the middle. Many beginning cyclists use an rpm of 60. According to the Road Bike website, Lance Armstrong was able to maintain a cadence of 120 rpm. Road Bike suggests a cycling cadence of 90 to 100 rpm for training purposes.
Indoor Cycle Bike
You may be tempted to go faster on an indoor cycling bike than you would on a road bike, but your rpm should remain consistent with an outdoor cadence. You can adjust the tension on an indoor cycling bike similar to adjusting the gears on a road bike. Aim for a higher tension if you feel the wheel is spinning too fast and the pedals are out of your control. Safety is always first in any workout program, and by staying within the recommended rpm guidelines, you will be able to enjoy your workout without risk of injury.
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