Sorry the Excel spreadsheet didn't copy and paste too well.
Rpm's are very important in cycling and if you see the difference it makes it might help you improve to become more efficient. Shift and use your fingers.
The front chain rings are 30 teeth, 42 teeth, 50 teeth and rear cogs are 11,12,13,14,16,18, 21,24,28 with an estimated wheel roll-out of 2050 mm.
If you look at the rpm 70 for a 50 -18 you get a speed of 14.85MPH, increase the rpm to 80 and your speed goes up to 16.98MPH, @ 90 rpm 19.10MPH, @ 100rpm 21.22MPH, the faster you turn your legs the more efficient you can be. This will take some adaption but really help you become a better and more efficient rider.
Sorry the #'s are in MPH. I've done working spreadsheets for gear inches, speed, and Rpms. It's a great training tool for newbies and what gear to be in. I can highlight crossover gears. Often I make small copies and they tape them to the bars for a quick reference.
Tell me your gearing and I'll send you some numbers for RPM/MPH/ so you can gauge yourself.
Front Chain Rings in # of Teeth Rear Cogs in # of Teeth tire roll-out in inches, mm or cm. Inflate them. mark the rear tire, and roll the tire on pavement one revolution with your weight on the bike. Helps of somebody is helping you. Measure that distance.
All posts have great tips. One more thing... As you approach the last quarter mile or so of your bike to transition to the run, make sure you drop a gear or so to really spin out the legs. If you have a slower cadence & try to go from power-housing to running, you will likely crash & burn! Let those legs really spin before you make them run.
I've never taken a spin class, but just think that your gears on the bike are a lot like that resistance control on the spin bike. Your legs will dictate what gear - there is no magic combination of numbers for speed to gear ratio.
Good luck & keep us posted as to how you do:) Diane
85 to 100 is good but you want to be efficient and turn circles. Often spinning people only push down on the pedals and let that 40lbs flywheel bring the leg up. You must engage more from each leg. Try ILT isolated leg training (using only one leg for 20 to 50 strokes) and see what happens.
You can dip below 80 if climbing out of the saddle. For the flats 85 to 95 is good. Just don't bounce or you are turning too fast. That could be improved by a bike fit, position adjustment, or shoe adjustment.
Welcome to this side of the spin! Really gets into a what you're used to type thing - I try to stay in as high a cadence as I can as I find it less stressful on hips, knees, and legs overall. Generally in the 85-100 rpm range. This may be a bit easier if you've done a lot of "downhill" spinning, but hard for some that have just plugged along - or only gone up hill to the music. You're pushing your weight now, not just the band. It will take quite a few miles to figure out what works best for you.
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Hi, I am new to cycling. I am a spin instructor, but this is WAY different. I am training for a duathlon and need better advice on gear switching. What is the general rule of thumb, I have a specialized dolche bike. Thanks, Jenn
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