[QUOTE=skywalkerbeth;595057@indy: I'm not sure. I don't get the sense it's a fast cadence - 90 sounds awfully quick. Cadence is one full go 'round, right? How do you know, other than counting? I have a garmin watch, not a bike computer. I'm not entirely convinced that a quicker tempo wouldn't tire me out more quickly. So far my stamina is good even if I'm not fast... What gear should I use? The lowest? I probably do use too hard of a gear during the flats... probably in the middle (and then really make it easy gear on the hills).[/QUOTE]
Cadence is revolutions per minute or RPMs. So, yes, it's one full 'round. A cadence of 90 may seem awfully quick to someone who is spinning at 60-70, but if you work on gradually increasing your cadence, you will likely find over time that you're going faster with less effort and fatigue. It will take some time for your aerobic system to get used to it, but trust me when I say that your knees and quads will love you for it.
You can work on building to a faster cadence by doing cadence intervals. Just as a for instance, do one minute spinning at a faster cadence with one minute off x 10. Part of being able to spin closer is gear choice. You want a gear that's not so hard that you have to grind away at your pedals, but not so easy that you have no resistance and just bounce around in the saddle. To get a feel for that, pick a gear that offers virtually no resistance, then move your rear shifter a cog at a time so that it progressively gets harder. After a few clicks, you'll likely be in a range that is perfect for 90 (or so) RPMS.
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