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@Lynchman
I'm a masher by nature, not riding at the the moment due to injury, But yes, I used to ride a relatively high gear ratio. In terms of training I mainly go for short (high intensity) rides. And again yes, before getting injured I was well fit if I may say so myself, for an old man anyway.
Besides 100rpm is hardly a high cadence, though anything above 130rpm is spinning like mad in my little world, hence I seriously struggle on descents. I can "spin" though, only I'm not very comfortable doing it and evidently can't control my bike in the process... :(