Cadence is an important but often overlooked cycling skill. While 90–100rpm is an effective range for most circumstances, deliberately training at both lower and higher cadences can develop cycling-specific strength, coordination, smoothness, efficiency, and control. Coach Ray’s Cadence Session series in Qwik Kiwi’s Velocity provides structured workouts to help cyclists become more adaptable and comfortable across a wider range of pedalling speeds.

Cadence Is Your Hidden Weapon

Most cyclists naturally settle into a preferred cadence, but becoming comfortable across a wider range of pedalling speeds can make you a stronger, smoother, and more adaptable rider.

For most cycling situations, 90–100rpm is an effective cadence range. However, that doesn't mean every training session should be ridden there.

https://youtube.com/shorts/Auq2jWtgvvg 

Why Train Different Cadences?

Changing your cadence changes the demands placed on your body.

Controlled lower-cadence riding increases the force required with each pedal stroke and can be used to develop cycling-specific strength.

At the other end of the spectrum, higher-cadence riding challenges your coordination and neuromuscular control. The goal isn't simply to spin your legs faster—it's to maintain a smooth pedal stroke, stable hips, relaxed upper body, and good technique as your cadence increases.

Developing both ends of the spectrum gives you more options when terrain, gearing, wind, or race conditions change.

Develop Your Cadence with Coach Ray's Cadence Sessions

A great way to practise these skills is with the Coach Ray's Cadence Session series in Qwik Kiwi's Velocity.

These structured workouts progressively take you through different cadence ranges, typically moving from 90–95rpm through 95–100rpm, 100–105rpm, and 105–110rpm, while keeping the overall intensity controlled.

Combined with the lower-cadence and Big Gear workouts available in Velocity, these sessions can help you develop strength, coordination, smoothness, efficiency, and control across a much wider cadence range.

The goal isn't to find one cadence and use it everywhere.

It's to build a bigger cycling toolbox.

📖 Want to learn more about why cadence can be your hidden weapon?

Read the full article on CoachRay.nz:

https://www.coachray.nz/2026/08/14/cadence-is-your-hidden-weapon-why-cyclists-should-train-more-than-one-pedalling-speed/

🚴 Want to put it into practice?

Try Qwik Kiwi's Velocity FREE for 14 days and get access to the Coach Ray's Cadence Session series plus hundreds of other structured cycling workouts:

http://app.vqvelocity.com/join?a=rhs956

Train smarter. Ride stronger. Stay consistent.