I've read a lot about cadence but I still have no clue how I should train using cadence?

notice "serious recreational" cyclists spin @ 80 rpm's, different them in spin around 95-100 rpm's , don't see many riding @ cadence unless cat 1 or cat 2 racers (most cat 3 , cat 4's seem spinning @ 80 also). know cadence isn't important persay (lance spun @ 110 rpm while ullrich spun @ 75 right on tail) need learn how use training variable improve workouts.

know low cadence targets muscular more , high cadence targets aerobic more, don't know if need workouts spinning @ 110 rpms improve aerobic efficiency or if should start doing grinders (75-85 rpms) improve muscular endurance?

goals? @ 145 lbs, best climber around (easy part) while having muscular , aerobic endurance ride 50 miler around 20 mph average or 100 miler around 18 mph average (hard part).

assume need improve sustained power average don't have power meter , that's pretty generic thing try , improve.



squats , deadlifts along low rpm riding??? although feel should train counter-inuitively , improve aerobic efficiency doing high rpm rides?

i notice "serious recreational" cyclists spin @ 80 rpm's, different them in spin around 95-100 rpm's , don't see many riding @ cadence unless cat 1 or cat 2 racers (most cat 3 , cat 4's seem spinning @ 80 also). know cadence isn't...

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