Obviously you want a high cadence, somewhere in between 90-95 rpm....because if you're doing a triathlon, you dont want your legs dead by the time you do your run.

I have been riding concentrating on my cadence, doing circles, and extending my leg all the way to get that "free" wattage from them. i did a mimic race last week and hammered my bike ride, and although i was first on the bike portion, when the run came, i came in forth....so all this week my cadence has been key....im losing speed, but i've been finishing my target runs with a bit more energy than my saturday mimic race.