Ok, just to add some fuel to the fire, I have been told by many experienced racers who have watched me race that I need to slow my cadence down. The argument is that when there are accelerations, and when cornering, etc. when you are at a lower cadence, you can accelerate by simply spinning the pedals faster rather than needing to shift to go faster if you are already spinning your legs at 90+. For the last year or so, I've been actively trying to slow my cadence down. Granted, this is probably critics advice more than other types of racing. When I had a cycling coach, who in all fairness was more of a tri coach than a cycling coach, she was always trying to get me to spin, which may in fact be better for things like Tri and TT. When I'm talking slow and fast cadence, mid to high 90s was "too fast" for just cruising per the experts. The 220-age generic guidelines are 90 for cruising, 75-85 for climbing, but just like 220-age, My opinion is that this is just a guideline and not necessarily applicable to everyone. So I guess what I'm trying to say is that the thought that only beginners mash and pros spin is kinda a beginner way of thinking about cadence.