I started riding last March. For a non athletic 62 y/o, I'm pretty happy with my performance. I'm a "B+" rider. I can run with the A group for about 15 - 20 mi, but then I have to back off.

I try to do some 90% HR intervals each week (warm up, ride to 90 - 95 % for 6 min, rest for 2 min, repeat 6 times.) It has been very helpful in improving my speed and endurance.

In all my rides since I got my 305 edge for Christmas, I find that my cadence averages about 80. I try to get it up, but at the end of the day, I'm back in the 80 +/- range. Today I tried to say on the small ring all day, but I always seem to end up on the big ring.

Since I'm new to the sport, I don't know what cadence I might have been at 30 years ago. Has anyone out there who has been a long time rider seen their cadence drop over time? Should I work on some cadence pyramids to try to ramp it up a bit?

At my age I'm at the end of the age/performance curve, and I suspect that curve has a rather sharp downward curve to it as the years progress. I just want to try to get as good as I can.