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@deleted
Cadence is approaching double what you normally ride...around 200rpm for good times......if you're training on rollers or turbo, use low gear, low resistance and just go mental.....
the best position is debatable, but one thing is clear, have your saddle at least 2cm lower than normal when roller-racing.....this helps you spin and there is no danger of your legs locking out.....leg extension is not an issue, because power is not an issue....everyone who ignored this advice in 2007 set crap times!!!!! hohoho.