My average cadence is around 105. I would classify myself as a spinner. I rarely get on the big chainring. I start bouncing around 130-140 rpms but it tends to smooth out again around 160. When I do small gear sprints I can reach 180 fairly easily. To keep from bouncing you have to concentrate on spinning all of the way around the pedal circle, not just on the downward push. At upper rpms just think about pulling back on the pedals like you are scraping mud off your shoes and the rest kind of takes care of itself.