dumb smart mice..... Button under left mouse navigates back one page and you lose your comments. bummer.....
amazing some of you thought I was staying in one gear.
I think I figured it out, see if this makes sense. Treat biking as track conditioning: combine both wind sprint training with distance training. So instead of looking at the step of increase, go at it the track way.
Wind sprints
1. 1 minutes of 100 rpm, repeat 3 times one ride, for initial muscle development
2. 1 minute on, 2 minutes off, once a week, for muscle recovery development
Endurance training
1. set base line by monitoring lowest cadence
2. try to increase lowest cadence
3. keep records of lowest, so you can see improvement.
I think a combo of both will be the best approach. At least, this is the plan I now have. But I'm open to suggestions for improvement.