lisitsa

...spin faster (cadence)

I have always ridden with a slow cadence, but now that I'm going faster cadence (similar speed), I realise I'm really puffed out at the end of the ride, not just sore legs. My heart rate is much higher, and I'm guessing that is more beneficial, especially for running and ball sports where respiration and heart rate really is tested.

My 2 cents worth!

surfncycling

My understanding is that spinning faster transfers more of the "load" to the aerobic/pulminary system vs. the muscular system, which is beneficial because the aerobic system is built for continuous repitions. You burn more calories as well.

my58vw

I use my small ring on endurance rides because it helps build my aerobic system and lets me ride longer while keeping my speed around 18 - 20 MPH. The big ring will give you a good workout at speeds greater than 20 MPH. Most of my push rides are in the big ring about a 53-17 or so crusing around 22 MPH.

Both give you a good workout, it just depends on what you want to workout.

I am no longer afraid to use the small ring anymore... expecially when I am warming up.