The older you get, the more you need to pay attention to cadence. Not just knees either, your lower back & hips will thank you for not pushing high gears for an extended period of time.

Spinning has really helped my form on the bike. My instructor is a drill sgt. - she is always dogging us about keeping our upper bodies relaxed, spinning in circles, etc. She has us do drills where we concentrate only on the hamstrings pulling back on the pedal, or the hip flexors pulling up. When I got back on my road bike, I was really amazed that I (1) hadn't lost any aerobic capacity and (2) felt much more comfortable on the bike.

Heart rate monitors - I like them in spinning class so that I can monitor my "easy days" and "hard days". They're OK on the road bike, but tend to take my attention away from pot holes, crazy drivers, etc., so I'll wear one just to get the readout at the end of the ride - average heart rate, average time in zone & calories burned. I have a Polar & I love it because it's easy to use.

I'm not advanced enough to interface with my computer. Maybe that is next?

Kim