I had no problem using the chainwhip and freewheel remover. The trick is to put the freewheel remover on then replace the quick release nut to hold the remover in place to keep it from slipping.
As for cadence, 100+ is my target. Right now, 80 is all I can do for long periods. I push it as high as 100-120 for short periods, just to get my muscles used to moving that fast. My objective is gradual but consistent improvement.
Thanks for the affirmations!
Regards,
Raymond