Neezy, as to your original question about increasing cadence, this is more a matter of instituting new patterns of neuro-muscular transmission than it is about improving cardio-vascular fitness. This retraining will only become permanent if constant attention is paid to the development of these new patterns. If you don't already have one, get a cyclometer with a cadence meter. This will allow you to focus on spinning at a faster cadence on every ride. Dedicate at least portions of some of your training rides to spinning at super-high cadences....120, 130 or better. This will train your body to become more efficient at cadences of 90-100 rpm. Another good way to rewrite those neuro-muscular patterns is to do some one-legged spinning. Simply clip out of one of your pedals and spin with one leg for 30 seconds to 1 minute. Switch legs and repeat x3. This will improve the efficiency of your stroke and make spinning much easier. With winter coming you're entering the perfect time of year to focus on making these changes as it gives you something to concentrate on during those long hours on the indoor trainer. Best of luck! CC