Win with spin!

120-130 RPM is a cadence range that produces lots of hopping for me. Over 130 and I'm fine.

Generally speaking, you are gonna have to learn to spin because if you pick a gear based on what you'd like to have for the final sprint, you'll never make it to the final sprint

You've got to train your legs to fire in the right sequence to get you through that awkward 120RPM range. There are several ways to do this:
- Under gear work on the track
- Motor pacing at the track
- Low gear cadence drills on the road
- Roller work at home

You will find that different cadence ranges require a different pedal stroke which fires different muscles at different rates.

Get it right and you can do this...seriously: