The theory revolves around efficiency and power production. The idea is that high cadences are more efficient than slower ones, produce more power, and result in better recovery as the effort is more aerobic.

All true, but perhaps of concern only to the more serious and/or racing cyclist. Even among the pros, it's obvious that both power-pedalling "mashers" and high-rpm "spinners" both get excellent results. It's as much a matter of body type and muscle fiber ratios (slow-twitch and fast-twitch) as anything else.

Ullrich, a "masher", and Armstrong, a "spinner".....Up the Alps. Different bodies, different styles; both great riders.

I'm fairly large, at over 200 pounds, but I feel more comfortable with a 90-100 rpm cadence.