I generally ride 25-40 miles at a time on rolling hills averaging about 18mph... when I first starting back into biking I found the tops of my knees were sore so I started working hard at spinning more and mashing less... well my wife made a comment after a ride yesterday that she thinks I am spinning too much now.. I frequently see my cadence around 100 sometimes as high as 110 - - she noticed that she sees my body bouncing a bit when I am pushing it - and others we ride with are much smoother.

I have found that on flats when I need to catch someone's wheel or something I frequently shift into an easier gear to speed up - which obviously does not make too much sense, but seems to work.

Bottom line, my lungs are my strong point, raw strength is not - - but having said that is there a point where I am really not doing myself a favor by doing what feels the most comfortable. Would it make sense for me to do some more work at lower cadences to build strength? Just curious in people's thoughts.

Footnote - was up in N. Virginia this weekend biking on the N&O trail out near Frederick - THANKS to the biker who stopped and gave my wife a tube after we had our second blowout - - refused $$... just a nice guy doing a nice thing.

Thanks!