>>1535103there are lot of pages which can help you to know what speed you reach at some cadence. basic data you need to input is wheel size and cogs and rings teeth.
another basic thing you must equip to make usable the cadence/speed data is, at least, a basic magnet-wire odometer (like the old but realiable cateye velo 5, about 10 or 13 usd).
how to do it:
-install and set propperly the magnetic odometer
-insert your gearing and tyre data at this good shit:
http://www.machars.net/bikecalc.htm-start pedal somewhere (roll, street, whatever)
-put some gear combination (i.e. 48-21)
-remember what speed you need to be at that gearing to stay in a safe cadence zone (between 24.5 and 27.8 km/h)
-try to reach that speed and stay steady as possible on it
-if it's too easy, jump to next gearing (i.e. 48-19) and get on safe cadence zone as you remember (between 25.5 and 30.5 km/h)
-repeat the process jumping to next or previous gearing, remembering appropiate speed to sustain in each one in order to stay at optimal cadence
it would seem boring and complex, but after a week or two, this is almost automatic and the benefits are clear: knee and back protection due lack or bad and excesive forces applied to pedals, better global endurance and shit.
if you dont have enough cardio to stay at 85-95 ppm, just try to improve it slowly, setting 75-80 ppm as a first goal, and go for 86-95 after that.
good luck
