How can I stay below zone 2 (82% of LTHR) on a real-world ride (33 feet of ascent per mile average is as flat as it gets around here)? I have to force myself to keep it low, and even then I find it reaching mid zone 2 on flats and the top of zone 3 on even minor ascents.

Is this simply an example of my inexperience?

High cadence doesn't seem to do much to lower my HR. My typical average cadence is 84-85. I.e., most the time my Garmin shows 88-97 RPM. I start "floating" above approximately 103 (about 108 with a load). When I did intervals (first time yesterday), my average recovery cadence was 77 (average of 91 for the intervals).

Or am I being too literal? Does "high cadence" simply mean "don't mash"?

If I can get my HR down, can I make "recovery rides" longer without hurting "recovery"? They are listed as 45-60 minutes, but almost all my rides since I started are at least 2 hours.

(I am trying a "fast century" training plan by Joe Friel in Cycling Past 50.)

Thanks!