Cadence - ON THE FLAT 90-100 is good. This is a very efficient way to ride your road bike. I mean, it does not wear your legs out as much, i.e. less muscle fatigue; however, beware, when you are not used to this, your heartrate and rate of respiration will go up. You have to train your body to do this. It does not happen over night.

Remember, a cadence of say 50-60 on a steep hill is fine. If you have gears to spin faster, it is probably better on your in the long run, you will have more endurance climbing for a longer time! You do not have to do 90-100 on a hill! So, the cadence you should be shooting for is a byproduct of the topography you are riding.

Spinning faster on a bike is better and more efficient, so work on it, but do not be too disappointed that you cannot do it right away. It takes practice.

And, yes, some people are more able to spin quickly. This is a product sometimes of whether the person has slow or fast twitch muscles. If you are long and lean, you are more likely to have slow twitch (endurance muscles) and will naturally gravitate to a less fast cadence. If you are muscular and stout, more like a sprinter, then you are more likely to have fast twitch muscles and your will naturally gravitate towards a faster cadence.

spoke