I need some advice on cadence. I think I pedal a generally high cadence, usually between 110-120, sometimes peaking at 130. I feel most comfortable at about 115-118. Below 100-105 I feel like I'm pushing too hard and switch to an easier gear. I do lots of gear shifting out of stops, I just dont' like pushing hard and feel like I have more power at around 100+. This is all for my totally flat 9mi commute each way where I always focus on speed and pushing myself.
But I wonder if I a missing out on strengthening? Should I focus some of my time (like intervals during my commute) on lower cadences where I push harder. This morning I kept the bike in slightly higher gears and rode 95-100. It was not so bad, but then I've read that 85 is a good cadence for more hilly terrain/off-road - I just can't image going that slow. I am going to get more into off-road riding and this makes me wonder if I should focus on strength at these lower cadences. I do wonder about my knees also though. The consideration is that I just feel more power and even acceration when I am around 100.
Finally for what its worth, I've generally been more of a strength person vs. endurance (I am more competetive at running sprints up thru half mile, than 2mi plus races.)