I'm a self confessed masher who is working to improve my cadence, which seems to be all the rage. I've done a couple ride monitoring only my cadence and not speed with a goal of an average of 90. I find it difficult to accept spinning is better when I loose on average 2 MPH when spinning and not mashing.

Here is where I need help so I don't too frustrated, how to I best maintain my cadence goal? Specifically do I mash to maintain the 90 cadence, or do I spin comfortably just above the bouncing off my seat gear? Also, I often find it hard to maintain my goal in the wind or up hill; too much spinning or mashing with no sweet spot.

I also focus too much on the cadence. Can anyone provide guidance on how to improve maintaining my cadence goal and wether or not focusing on cadence will improve my long term speed gain.

Thanks!