Quote Originally Posted by 246marathon View Post
I can figure out the running/training, but the biking is another story. I try and keep my cadence at 70-80 rpm for 20-25 miles as an aerobic base building workout, but the mph are only about 14-15. If I increase the cadence, I have to down shift and often feel like my legs are moving too fast for the pedals. I can hit 90-100 for a period, but the speed drops lower 12-14mph. Which is best for aerobic training completely and does anyone have any good workouts to increase speed a little now and work up to a huge increase later in the spring when racing season starts?
Wahine would be the perfect person to answer this question. She does coaching/training as well as rehab. (I only do rehab)

I hope she comes a'wanderin' by!

Remember: fast and slow twitch aren't really separate categories, they are ends of a spectrum. If your speed drops when you raise your rpm to 90-100, I'd be inclined to say that your body just isn't as efficient at higher rpms. How to change that efficiency vs. how to work within the strengths you already have to increase your speed, and which is the better investment, is the kind of question to ask someone like Wahine.

(Yelsel, do you have some info on this?)