Hey Donna,

Your high cadence might be different that somebody else's. You may have more fast twitch muscles which translates into lower cadence but more powerful strokes. You don't want to blow out your knees by barely turning the crank but a lower cadence might work better for you. RoadRaven is a pretty seasoned rider, and she's doing 80-85. Do you have a cadence monitor on your cyclometer?

Regarding high energy snacks, be a little more specific. Do you mean during rides or just during the day? Big difference in type of carbs & protein.