Thank you again, it seems like I need to definitly work on the spinning side of things then to round out my skill level. I know I have the sprinting ability for the short stuff but it does seem after reading your posts that indeed efficient pedaling will allow me to exploit the power when I need to (like when bridging a gap). I have never really empheised cadence over 90 to 100 before in training. I guess when I do my intervals and even endurance aerobic rides I should focus on cadence more than I do.

Of course one question remains, are you doing less work spinning higher in a lower gear at the same speed as mashing a high gear with low cadence at the same speed?

Thanks again for the wealth of information that you all bring...