excellent advice. just what i wanted to hear. thanks i used to courier and i have always used a tough gear. i eat too many fried foods. so i am a guy who can go all day at a medium pace. i have pretty good conditioning, but i need to improve my cadence and up my aerobic training. since i lost my bike, i've started jogging, and am improving. if being bullheaded and fighting for speed is what i should be doing, then that i can do. i was just worried my efforts might be pointless.