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@dan
Yes, you are part washing machine though :)
I've been slowly raising my cadence on the road bike over the last year, which has done wonders for speed endurance and comfort levels, I find myself closing gaps (or making them) with changes in cadence rather than gear now, whereas a year ago I would just change up and step on it.
I feel a bit cramped on my track bike though, which is sort of stopping me from getting comfortable at higher cadences. I feel like I'm fighting the bike.
I think I would like to get some rollers and really learn to spin on it, and that would probably give me an opportunity to get the fit right - it's not there at the moment.