If you want to ride faster and more efficiently, you need to work on two things: maintaining a pedal cadence around 90 rpm and turning “perfect circles” on the pedals. Practice fast pedal cadence in your training rides. Use a low to moderate gear (small chain ring) and push as fast a cadence as you can maintain for a mile or more. Devote one or two rides a month to small chain ring and fast cadence cycling. For “perfect circles”, focus on applying even and constant pressure to the pedal (and toe cleat) through the complete 360 degrees of the pedal turn.
