i've got a decent spin and average around 90rpm (keep it between 80 & 100) on mostly flat terrain. i understand the value of spinning vs. stomping.

that said, there are some local hills with grades such that i drop down to as low as 45rpm in my lowest gear (and sometimes that's an extended, multi-mile grind).

of course, one solution is to get an even lower gear, but let's assume that is not an option.

is there any training i can do (on flats or less steep hills) that will better prepare me to raise my cadence in those at-the-limit situations?

for example, would putting effort into spinning @ 110 or 120rpm on flat terrain translate into higher cadence everywhere? would one have to do some kind of training on a hill for the training to translate? would doing training in 1 or 2 gears higher (@ the same cadence, as long as i could hold it) result in higher cadence when shifting to the easier cogs?

the strength is there, as is the aerobic fitness. however, i find that my cadence in these situations has not seemed to improve with simply riding that terrain over and over again.

thanks for any suggestions for how to target this weakness.