Higher cadence while standing on a flat road

Do you have a hard time maintaining your cadence above 80 or 85 rpm when you stand up? You aren’t alone, and I bet you have plenty of students who struggle at this. There’s not much cycling specificity to pedaling faster than around 90 or 95 rpm for short periods while standing. Find out why, and how to coach standing segments at higher cadences. Debbie took my workshop Cause and Effect in Cincinnati in May and has been working on teaching her students about cadence. She has had a little challenge though:

I attended Jennifer’s session in Cincinnati, and I have been implementing the Cause and Effect with cadence. My students are enjoying it but there are several men who can maintain the cadence say at 80 when in the saddle but when we come up out of the saddle their cadence goes down to say 68-70.  I have recommended they change their resistance but they say that can not get back to 80–can you please assist me in what is happening or what I need to coach them on?  Is it just that they do not have the power in their legs yet?  I appreciate your feedback so I can instruct them appropriately, and they want to get better.

First of all let me explain the goal of the Cause and Effect workshop that she took and what we did in the session. Then I’ll give some suggestions for addressing this with your students.


  1. As always. Very educational and easy info to use in a class setting. I always know when someone has hit their “top” and their form is about to go out the window. The “death grip” on the handle bars. I don’t have as many years in as Jennifer but this has been consistent! Thanks, Jen for your tireless work to keep us informed.

  2. This is absolutely true….80-90 RPM is most people’s max before they break form…and it is plenty challenging. Teach smart–think about what makes sense and what is safe for your students!! Thanks Jennifer!! You are the best!

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