I've been working my way up the cadence meter.When I'm riding outside I like to spin between 90 - 105. On the trainer I can comfortablely spin up to 120. When Coach Troy tells us to spin even faster, I really have to think about circles. Sometimes I even call Thom out to watch me so I can get some feedback on what I'm doing.
As with anything else on the bike - practice is your friend.
V.