More cadance questions

[RoadRaven]

I am working on cadence too... very exhausting

I have a false flat and my training partner, who is also my coach, has designed a spinning training session for me on the road.

I ride 500metres up a false flat in one of the two lowest gears at a cadence of 90, then turn, and relax back and then turn and repeat it...

(My lowest gears/speed for a cadence of 90...
18.5km in my 25/39
or
20.1km in my 23/39)

I come home with sore glutes and feeling absolutely shagged...

Here is a cadence calculator link... my apologies if it has been offered somewhere else, I'm still new here and haven't read everything yet...


http://www.endurancecoach.com/Cyclin...Calculator.htm