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Cadence is more peculiar to cycling and body type.

I know a great Cat 2 cyclist that is a power rider who keeps his cadence at 85 on flats before he sprints. Climbs are also very peculiar to climbing style.

Another guy keeps his cadence at 100 or higher.

I tended to rely too much on the power stroke which in a tri has been bad, draining my legs for the run.

So I'm trying to convert to a higher cadence.

Now during the short sprint, some of these good sprinters have their cadence at something crazy such as 140 or higher. I start spinning out at 130 but usually about 120 is the highest I can maintain. Lesson: I'm not a sprinter.

I've found my cycling improving by keeping it in the 90 to 100 cadence range even on hills for as long as I can. Most cyclists keep a steady pace on flats or even down hills, but gradually work up a hill attacking on the last 100 meters to win the sprint to the top of the hill. If I keep my cadence high it reserves power for the hill sprint.

Remember I'm just a newbie like you, but I study and have OCD about these things.