In the interest of full disclosure, I did do intervals today, but not the cadence intervals. :^( On the Saturday club ride I made it a point to keep in the small ring (34) except for above 25. That pushed my average cadence up from 80 to 88 for the 42 mi.

Today I rode on the small ring for the entire 24 mile ride, and then I did heart rate intervals and rode home, again staying on the small ring. Again my cadence was about 90, and I was surprised how much less tiring the HR intervals were. They still weren't "fun" but I didn't get as winded and recovered more quickly.

I may try the cadence pyramids or intervals on Thursday if no one joins me. Can't ride tomorrow as I'll be with my grandson all day :^).