I agree on the Q factor side... about the cadence though, isn't that a bad thing?
Not really. If you want to up your natural cadence do more miles. Audax/distance riders don't spin all day then sprint (road-race style) so they don't 'train' to do that. Instead there is a bit of looking up the road, keeping things clam and keeping the heart-rate happy (if you follow). Most Audax riders I know have really good muscular endurance, and this is why. It's also (incidentally) what road riders traditionally spend there time on in February.
Not really. If you want to up your natural cadence do more miles. Audax/distance riders don't spin all day then sprint (road-race style) so they don't 'train' to do that. Instead there is a bit of looking up the road, keeping things clam and keeping the heart-rate happy (if you follow). Most Audax riders I know have really good muscular endurance, and this is why. It's also (incidentally) what road riders traditionally spend there time on in February.