Quote Originally Posted by bcipam
I don't mind periods of time in class where cadence is high but I always spin with resistance. I don't think there is anything to spinning fast with low resistance. I wouldn't ride my bike like that and wonder what physical benefit it is suppose to provide. I have attended classes where the instructor is spinning up above 120 rpms and literally bouncing off the saddle. I agree, the only thing this provides is chafing!

Don't mind drills where the instructor pushes 80 - 90 rpms up to 100 - 120 (always with some resistance) for short periods of time as that stimulates sprinting and can push up the heart rate but shouldn't last more than 30 seconds to a minute. If I need to sprint for more than a minute while riding my bike, well then I screwed up and jumped the gun too soon.

The secret to smoothing out pedal stroke (and I do need to work on this) is long sustained, fast paced (around 90 rpms) rides where you concentrate on a round, smooth stroke. My form tends to break down when I go over 90 rpms.

I always tell the class when we sprint, " no resistance, no results" If you want to define your legs, you have to use resistance.