Gears and cadence
Ready when: Steering and slalom (b5) done; a geared bike.
What you are learning
Using the gears to keep the pedals turning at a steady, easy speed (the cadence): an easier gear before a hill, a harder one on the flat. Gears are changed only while pedalling, early, before the climb starts.
Words on this card Gear, Cadence
- Gear
- Settings that make pedalling easier (for hills) or harder (for speed).
- Cadence
- How many times the pedals go round in a minute.
Show it first for the one teaching
- Show the gear levers or twist grip, and which way makes it easier.
- Ride on the flat and change gear while pedalling gently.
- Before the slope, change to an easier gear so the legs keep spinning.
- Count the pedal turns in 15 seconds and multiply by 4: that is the cadence.
Your part while they practise
Count the pedal turns in 15 seconds and multiply by 4.
Step by step
- Keep a steady, easy pedalling speed.
- Change gear only while pedalling.
- Change early, before a bend or a hill.
- Ride the loop with an easier gear uphill.
How much: 4 laps 12 min a session 2 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Find the gear
Pick the gear that keeps the count in range on each part of the loop.
Who plays: the rider against their own best; you count.
How to play, turn by turn
- Turns
- Mark 4 checkpoints round the loop, one on the slope
- At each checkpoint you count the pedal turns for 15 seconds
- Multiply by 4: is it between 70 and 90?
- 4 laps
- Fair play
- On a single-speed bike, ride the flat part only.
- Points
- 1 point for each checkpoint in the range.
- Fouls
- No point at that checkpoint
- Changing gear while not pedalling
- Standing up to grind up the slope in a hard gear
- Stopping
- Winning
- Beat your best from 4 laps.
- 6 points for 1 star
- 10 points for 2 stars
- 14 points for 3 stars
Easier or harder
Flat loop.
Add a hill.
What you will see, and what to say
- the child pedals too slowly in a hard gear
Change down, spin your legs
An easier gear keeps the legs turning. - they change gear when standing still
Change while pedalling
Gears only change when the chain moves.
Self-check
Hold 70 to 90 pedal turns a minute for one lap.
Stop and get a coach when
Knee pain in a hard gear.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains gears, cadence.
awiseathlete.com/sports/cycling/cycling-i3