# Cadence and my back **URL:** \ **Category:** Training\ **Created:** [January 30, 2019, 5:15am UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786 "2019-01-30T05:15:22Z")\ **Posts on this page:** 9\ **Page:** 1
**Author:** ![IamDeablo](https://avatars.discourse-cdn.com/v4/letter/i/47e85d/32.png) [@IamDeablo](https://www.trainerroad.com/forum/u/IamDeablo)\ **Post date:** [January 30, 2019, 5:15am UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/1 "2019-01-30T05:15:22Z")
I’ve always struggled with the “normal” cadence range of 80-100 rpm. My rides (even in the flats) are more like 70-75. Put me the mountains where I live and it’s more like 50-60s (even in a bike with a maximized granny gear). Whenever I try to increase my cadence I find my mid to lower backs hates it! I then gravitate back to grinding. I don’t all of a sudden go from a 70 rpm ride to a 85, I’ve tried gradually increasing it as well. I’ve tried a bunch of things like bike fitting, regular core training with a good personal trainer, etc. Problem with the lower cadence is that I am muscle bound verse really working my cardio. I seldom really feel it in my lungs. Thing is I am doing 100+ km rides through mountains and it’s pretty taxing (left hip bugs me too…sigh). I think the hip wouldn’t bug me so much if I could bike at a higher cadence. Has anyone experienced this and solved it. I am 48, I bike around 3,500-5000 km a year. FTP = 215. ---
**Author:** ![The\_Spokebreaker](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/the_spokebreaker/32/9426_2.png) [@The\_Spokebreaker](https://www.trainerroad.com/forum/u/The_Spokebreaker)\ **Post date:** [January 30, 2019, 5:30am UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/2 "2019-01-30T05:30:08Z")
I see you say you have had a fit but was that a fit like a BG/retul or Precision? When you’re grinding I reckon you may be more upright than when you’re spinning so a 3D fit may be the place to start. ---
**Author:** ![IamDeablo](https://avatars.discourse-cdn.com/v4/letter/i/47e85d/32.png) [@IamDeablo](https://www.trainerroad.com/forum/u/IamDeablo)\ **Post date:** [January 30, 2019, 9:42pm UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/3 "2019-01-30T21:42:04Z")
I had a pro bike fit (laser fitting), cameras, etc. from a full time fitter. While I can say it’s likely not the fit as I feel pretty comfortable too. Position is mid-range. Not a pro/areo/TT position, but reasonably forward. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [January 30, 2019, 10:04pm UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/4 "2019-01-30T22:04:32Z")
Tough case, as I think you have covered all the primary issues that should be reviewed. What’s interesting is that I usually find the opposite result to yours (backs hurt with low cadence / high power). That condition seems to results from the extra strain on the body to control and harness the higher force exerted through the lower body. So, I don’t know if I have any ideas, but will follow with interest and add something if I get any ideas. Hopefully someone else can toss in a suggestion. ---
**Author:** ![andrewwylie](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/andrewwylie/32/7757_2.png) [@andrewwylie](https://www.trainerroad.com/forum/u/andrewwylie)\ **Post date:** [January 31, 2019, 12:04am UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/5 "2019-01-31T00:04:10Z")
Could you try this at a local gym. Find a reclining / recumbent bike. Do a session on that and take your cadence up and see if you get the same problem. ---
**Author:** ![IamDeablo](https://avatars.discourse-cdn.com/v4/letter/i/47e85d/32.png) [@IamDeablo](https://www.trainerroad.com/forum/u/IamDeablo)\ **Post date:** [January 31, 2019, 2:40am UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/6 "2019-01-31T02:40:42Z")
It’s really the micro play/vibration in my back. I do feel it from low cadence/power too but that’s from longer term fatigue. I’m going to increase my core training and hip stabilization for a few months to see if that helps further. ---
**Author:** ![need4gforce](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/need4gforce/32/9516_2.png) [@need4gforce](https://www.trainerroad.com/forum/u/need4gforce)\ **Post date:** [January 31, 2019, 3:21am UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/7 "2019-01-31T03:21:28Z")
I would honestly think and from races I have done. Lower grinding cadence is harder on my back than spinning. This is interesting. Hopefully you can figure it out. I have no advice other than bike fit does seem to change a little in real life vs being fit on a trainer when not going hard. Both bike fits I have had done were done at easy/moderate effort. I feel like when hammering real hard in real life/races bike fit changes. ---
**Author:** ![IamDeablo](https://avatars.discourse-cdn.com/v4/letter/i/47e85d/32.png) [@IamDeablo](https://www.trainerroad.com/forum/u/IamDeablo)\ **Post date:** [February 1, 2019, 8:51pm UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/8 "2019-02-01T20:51:13Z")
I do find the grinding fatiguing on my back, but that’s a different a totally different feel. That’s a long term fatigue. The high cadence is an immediate feedback saying I hate this. ---
**Author:** ![DaveWh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/davewh/32/13120_2.png) [@DaveWh](https://www.trainerroad.com/forum/u/DaveWh)\ **Post date:** [February 2, 2019, 1:14pm UTC](https://www.trainerroad.com/forum/t/cadence-and-my-back/10786/9 "2019-02-02T13:14:34Z")
> [@mcneese.chad](#): > > What’s interesting is that I usually find the opposite result to yours (backs hurt with low cadence / high power) Same here. Grinding uphill in the snow at 40-50rpm puts a lot of strain on my back. Spinning is much easier. To the OP - do you bounce much when pedaling at higher cadence? When I started road cycling, I used to, as coming from MTB, I wasn’t used to cadences in the 90-100 range. Making a concerted effort to work on my pedaling technique really helped. Kick and pull, not just mashing the down stroke.