Originally Posted by
StephenH
Sounds like overthinking to me. I'd say use whatever gear seems easiest to maintain a given speed. If you want more of a workout, go faster. I can't see a point to intentionally spinning faster at a lower speed just to get more of a workout.
If you train at a lower speed with a higher cadence you will actually train your fast twitch muscles. This helps for as you get stronger your muscles will be accustomed to the high cadence. Plus spinning is not as hard on the knees as mashing gears to get more speed. I was coached on this by an old racer and it has paid huge benifit at least to me. Also read somewhere but can't remember that spinning fast in a low gear also trians your fast twitch muscles which will help in sprints or just catching the pack if required. Not a concern if you don't race such as myself but can help if you fall back from group and want to catch up.