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@hippy
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*At any submaximal cycling speed, if we select a high cadence, the glycogen depletion study of Ahlquist et al (1992) suggests that we will minimize the recruitment of fast-twitch fibers. However, we can still supply ATP to the working muscles of the leg using predominantly slow-twitch or intermediate fibers. Since there is less reliance on fasttwitch fibers, there is less likelihood of a large increase in lactic acid in the working muscle. This theory fits nicely with the observation that fatigue seems to be delayed when using a high cadence, compared to a low cadence. In addition, individual differences in percentage of slow- and fast-twitch fibers may help to explain why some individuals prefer different cadences and why some of us excel at short sprints, while others perform better during long, sustained efforts. Recreational cyclists, who cycle slowly so that force demands are low, have no need to pedal at high cadences since they are already utilizing their slow-twitch fibers. They may even be pedaling at their most economical cadence, since they are in no hurry to get from A to B.*
So, if you are slow, stick with your 60rpm, it's probably more efficient. If you are riding at speed, and I would guess that a lot of riders on here are, ride with a higher cadence, like 90-100rpm. I used to be a grinder and there's no way you're gonna convince me to go back to the 'big' ring and drop my cadence. Spin to win, spin to grin.