Cadence—the rate at which you pedal, measured in revolutions per minute (RPM)—is one of the most overlooked yet critical factors in long-distance cycling. For Ironman triathletes, mastering cadence isn’t just about spinning faster or slower; it’s about finding the perfect balance that optimizes energy efficiency, power output, and endurance for the bike leg, while leaving enough in the tank for the marathon. By understanding the science behind cadence and implementing targeted training, you can transform your cycling performance and set yourself up for success on race day.

Improving your run cadence, which is the number of steps you take per minute while running, can help you become a more efficient runner and improve your overall performance in triathlon. In this article, we'll explore some tips on how to improve your run cadence and take your running to the next level.