40/60 60/80 80/100 what is the best to pedal at

[Earthman]

i have read some stuff about the rate at which you should pedal and it seems like every one says something different and others just say stay in the same 2 gears the whole time

i also have really bad knees so should i pedal more or less

[stoneage]

i have read some stuff about the rate at which you should pedal and it seems like every one says something different and others just say stay in the same 2 gears the whole time

i also have really bad knees so should i pedal more or less
A good natural cadence is usually between 80-105 RPM. I'm naturally around the high end, while TT specialists tend to turn a slower cadence. Ideally, you should train at different levels, after you have a good base. I just posted on another thread that the quads are what keep your patella in place. Most knee pain comes from stress in the knee cap area caused by non supportive quadricep muscles. Long, easy rides at a natural cadence are the best way to get a base. After that is formed, interval training can begin. Alternating high cadence (up to 200 rpm) for 10-60 seconds with 3-5 minute natural cadence rest periods will develop quickness, while slow (45-55 rpm) high gear cadence for 1/2 to an hour will develop muscle memory. Off road is NOT the best way to get into cycling fitness. Trails tend to vary the effort, and don't lend themselves to long steady efforts that are necessary to attain proper fitness. If you have to train on the trails, keep the gear light and spin. It is much better for your knees than pushing a big gear.

[Dominican boy]

i do 80-100+rpms on cool days or mornings on hills.
If its really hot 50-70max. Training is one thing but don't do more damage with the added heat.