Gearing Made Simple

If the pedals feel too hard to turn, change into an easier gear. If your legs are spinning very quickly with almost no resistance, change into a harder gear.

The aim is to avoid grinding a big gear at a very low pedal speed or spinning so fast that you lose control and bounce on your seat.

Try to change gear before you really need to. If you can see a hill coming, shift into an easier gear before the slope becomes steep.

Waiting until you are already struggling puts more strain on your legs and can make the gear change less smooth.

The speed at which you turn the pedals is called cadence. Cadence is measured in revolutions per minute, or RPM. If your cadence is 80 RPM, each pedal is going around 80 times every minute.

For many beginner triathletes, a comfortable cadence will often sit somewhere around 75–90 RPM, but there is no perfect number for everyone. The important thing is to find a rhythm that feels smooth and sustainable. Over time you can train to spin faster without exerting yourself.

Cadence matters because triathlon is not only about riding the bike. You still need to run afterwards. Pushing a very hard gear at a low cadence can place a lot of muscular strain on your legs and may leave them feeling heavy when you start the run.

A slightly lighter gear with a smoother cadence can help you ride more efficiently and save your legs for later.

Think of your gears as a way of controlling effort. On a hill, shift down and keep the pedals turning at a good cadence. On a descent or flat section, shift up if your legs are spinning too freely.

During training, practise changing gears often so it becomes automatic. Try to avoid looking down at the gears. Instead, learn to recognise what your legs are telling you.