Originally Posted by
Rowan
Bingo! Cadence is as much about cardiovascular efficiency as anything else. A high cadence will push up the heart rate if you aren't conditioned for that rpm. There also is the concept of slow-twitch/fast-twitch fibres and the apparent drop-off in the effect of fast-twitch fibres as we age. But then, fast twitch might well be about 150rpm cadence... and not so much 90-100.
I think the OP is a bit optimistic. Either thhe A-grade group he is running with is a pretty weak one, or he is pulling our legs.
You be the judge. Here is my ride from today. The first 42 mi was the club ride, then I threw my bike into another guys truck and we all went for a bagel. I rode from the bagel shop to the aquatic center to watch my grandson's swimming lesson. Then I rode home.
http://connect.garmin.com/activity/32590502
Each club sets it's own ranges for ride grades. I hung with the A group most of the ride, but on the long stretch out lox Road I got dropped after I did my pull at 26 mph. My heart rate was up about 95% and I just couldn't hold the wheel after my pull. We try to keep together on the Saturday rides except for some areas like lox road where we tend to form groups. I hang with the A group as long as I can. Some days its all the way. Today it was not.
I don't claim to be an A rider. I'm B+ at best. By our groups definition anyway. At my age I doubt if I'll ever really get to a solid A. On the Sunday ride there are enough people we have a lot more groups. The A and A + group start out together and string out after a while. The B and B+ start a few minutes later. The pick up people like me who drop out of the A group after a while.
On the plus side, I did stay on the small ring for most of the ride and kept my cadence up. 88 is the best average cadence I've had. Usually I'm about 80 - 82.