Cadence, cadence, cadence. When I started out, my cadence was ending up in the mid-60s for a full ride. Now it's generally around 85 for a full ride. Mashing will get you sore legs-- I would have legs so sore I was riding at most 3 days a week. Now I ride at least 5 days a week. Concentrate on going up a gear a spinning faster on rides.
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