I felt exactly like you. This winter on the trainer I focused on getting cadence up. It made me more efficent. A mind game that helped me is imagining that my feet felt light on the pedals.I also think that higher cadence recruits more leg muscles. You actually lift your leg on the up stroke instead of using the other leg to push it up. It will take time. Don't know about the bouncing. I run 80-90 normally and average 75-80 on longer rides. I think running above 90 for very long requires clipless but I really don't like the idea of zero speed falls.
Last edited by jethro56; 06-15-11 at 04:17 AM.