Hermes and AJ, thanks for the insights. I guess I'll rethink the sprints. I don't plan to race so I guess it won't do much for me overall. I would like to improve my overall speed and endurance. At 62.5, my limiting factor seems to be the 1948 fuel pump and carburetor. Once my HR gets to the 90%+ point I'm toasted for a while. Still plenty of legs left. I would like to be able to improve what I can do before I get to that 90% point. I'd just like to "be all that I can be."

I have been able to push up my cadence to about 90 by just staying on the small ring for most of the ride. I can do just fine on it up to about 24- 26. I'll do some cadence intervals/pyramids, but I'm not sure what they will get me.