DRILLS~Mainly focused on building leg speeds with high cadence (SPINNING) throughout session...averaged 74RPM...all in BIG RING/Higher Gears. ALSO: Worked-in SPEED PLAY (fartlek)Did not experience muscle fatigue or oxygen debt until last 5 miles. Threatening Storms didn't materialize, but served to scare off most people normally out on the trail.KCAL - 1506; TOTAL TRIP CADENCE 5584....Researching "cadence"...recreational and club cyclists typically cycle around 60-80 RPM; Professionals ride at a cadence speed of about 90 RPM during flat and long; also for uphill on mountain passes they cycle around 70 RPMs. Sprinters can cycle up to 170 RPM for short periods of time. Lance Armstrong is known for his technique of keeping up high cadences of around 110 RPM for hours on end to improve efficiency