Cadence

I train a lot at 100rpm (since it was in my training guide)

What I did was make a list:

100 rpm at 39x17 is about 28km/h
100 rpm at 39x16 is about 31km/h
100 rpm at 39x15 is about 33km/h
etc....

So I know by my current speed and gear if I am doing the (roughly) correct rpm. If not then I either adjust the pace or change gear.

This thread was immensely helpful to me -- thank you so much.

While at the gym the other day, after 45 min on the elliptical so I got my heart rate up to my optimal range (135 - 140ish) and then hopped on a lifecycle. I spun for 10 minutes, keeping w/in my heart range, so I knew that I was keeping a good pace. My cadence ranged from 89 - 94 and I did 2.5 miles.

Yesterday I hit the road. I chose a trailway so I could practice a consistent cadence on moderate hills for starters. What a difference! Maintaining my cadence and not focusing on speed made the experience so much more enjoyable! I didn't fatigue the way I had been and rode further than I ever have. Best of all, I'm now getting the hang of effective shifting.

I'm getting it, slowly but surely. Thanks much, all!