Yep, pulling up will help with cadence because it is second nature to push (mash) down and this will help use all the muscles. Practicing superspins on your trainer is a big help. Try some of the spinervals tapes. While Coach Troy doesn't say a whole lot about form, he really relieves in intervals and cadences. I can see terrific improvement when I use these over the winter. Keeping cadence high can protect your knees.

And, check out your fellow cyclists' calfs. Pretty sexy, huh? No other sport makes them look quite the same.