All of these ideas are excellent.

I ride a road bike, and I'm known for spinning at over 100rpm for most of my riding. The way I have trained myself is to use the lowest gear you can manage without bouncing on the seat. Also I have tried many seat heights and found one that suits me just right.

I do my cadence practice at school training sessions, and do my big gear (resistance) training commuting to and from school (in the mornings I am ALWAYS late and afternoons someone normally wants to race me and get their a$$ kicked).

Just my 2 cents.