If you take a good form running class you will find that your pace and cadence are not directly correlated. You can run a 180 cadence and either a fast or slow pace.

Thanks for reading.

The key to efficiency on a bike is comfort – I like Brian’s comment about being able to stay in a position 70% of the time, as that is critical to maximizing your efficiency. Simply put, if one hasn’t developed his/her riding style and is all over the place in terms of position, no fit is going to bring desired results. Some people drive themselves (and fitting experts) crazy with never-ending position changes and tweaks when they should really be focused on training.

For amateur athletes – particularly triathletes – there is a tendency to attempt to control external variables – bike position, bike aerodynamics, equipment weight, etc. These variables can all make small improvements in your results, but none more than your conditioning, training, and continual development. You are the engine – the bike, the running shoes, and the wetsuit are all just tools to prevent you from wasting the energy you create.

Whether cycling for triathlon, road racing, or fitness, a proper fit is key to not only efficiency, but enjoyment (which is the mental edge to keep going). But every athlete needs to be honest with his or herself about fitness level, flexibility, and the power to stay above 25mph in the bike leg of a tri.

Each of these factors determine whether one will benefit from a time trial or tri-specific bike or not. One can’t benefit from aerodynamics at a slower speed and the aero position is irrelevant if you can’t stay in it long enough to achieve a higher speed.

It sounds like you’ve found a shop that you’re comfortable with for providing you the level of expertise and service you desire for the level of development you’ve achieved. That’s great!

I would caution beginners on putting the cart before the horse by spending too much money on equipment and fit. Bicycling doesn’t have to be limited to riding all-out in a straight line as part of a competition, so don’t buy a bike that limits you to races and training.

Build bike handling skills, stamina, and power on a bike that you can also enjoy riding with friends and family – particularly if you’re not at the elite level of competition. There’s no such thing as wasted training time on a road bike – whether it’s an easy ride with the kids on a rest day or a hammerfest with the local cycling club.

Above all – don’t buy a bike online – you may never get it to fit properly! Spend the extra money to develop a relationship with your local bike shop – he will likely be there to save your butt one day!