As i started on June 15th this year i wondered the same but i knew from before to keep my cadence up. So i started slow... 3-5 miles with cadence way up, seemed like i was going nowhere but my knees felt good, i searched for the gear that made me go fast enough to go and the resistance on the pedal was good and fast...This morning coming back home it was a head wind and it tested me, 5 miles in a head wind and the cadence was way up, i felt like i had worked out when i got home, i am not rtying to become a bike athlete but i want to be able to to a 50 mule ride if i want... i am getting there...48 years old and arthritis took a toll on my joints... Mashing is for Potatoes...LOL....