I was a distance runner for over 15 years before knee problems forced me into cycling. Because of this background, my lungs are a lot stronger than my legs. The limiting factor when I am cycling always is the lactic acid pain in my legs. I would like to improve my speed in TT and climbing applications so I am trying to learn ways to equalize this imbalance. When I am doing interval training, is there a particular cadence that helps train the legs to remove the lactic acid quicker?

Please don't tell me to shift to a lower gear, I am already spinning at 110-115RPMS during efforts. But would I be better off training at 100 rpms? 90?