Originally Posted by
ypsetihw
don't reduce your cadence, select an easier gear.
actually 70-80 is a touch low, shoot for 90-100, and yes, choose a MUCH easier gear.
FWIW I also have a hard time staying in anything under zone 3, it just feels super slow and like I'm not even working. they say that it will build endurance over time, but I also don't have the time in my schedule to roll around at 12mph for 4 hours, and it's not very fun. I plan on training long hours at low perceived effort this winter on the rollers . . .
As a fly-weight climber type, in good shape you can manage 17-18 MPH on flat ground at an endurance pace.
Some bigger guys have a 20 MPH all-day pace.
Most of getting good at going slow comes from going slow, with power at lactate threshold the cherry on top.
The important thing is staying below your aerobic threshold so you stress your oxidative energy system and slow twitch fibers, not the time spent doing it.
Going harder brings your glycolytic energy system on-line with the shift sticky.