How to increase stroke efficiency- bike question

When I first started riding regularly I felt uncomfortable with a cadance over 60+ RPM.  As I understood it was better to be above 80 RPM, I continued to get more and more comfortable at that higher RPM.  I have found more recently that after a longer ride, when I am tired, or working uphill or against the wind my cadance tends to increase to the point that I feel comfortable well above 100 RPM.  I don't have a specific process that I have used to gain comfort but what I can say is that it seems to be easier to work on higher cadance when your legs are tired (long hills, wind, etc). 

Michael

There is no real reason to be above the "magic" 90 level.  It is merely good practice to do since the typical running cadence is also in that range.

People will naturally develop a cadence that works for them.  I personally have always been a high cadence rider, even from when I first started.

If your cadence is in the 85 - 105 range then you are fine and should not worry about it.  There are some pedal stroke/efficiency benefits that can come from high cadence riding, but it is not something that absolutely has to be done to be a successful cyclist or triathlete.  The key thing is that to save your knees and legs over the long haul, it is not a good idea to constantly ride in the 70 or below range.  Sometimes you just have to, but if it is all the time, your gearing selection needs to be revamped.

In fact, there is more and more debate on why people strive to have a higher cadence and how it does or does not correlate to the run.

Great question.

I went from probably mid 70's cadence person to 97-98 is my sweet spot in the course of a year. Now when doing time trials I can hit average cadence of 101-102.

Try doing intervals of higher cadence work start with 60" each. If you ever feel jerkey slow your cadence down. If you can find a flatter place to work on it or if you ride a trainer the winter time is a good time to do it as well. After you can do 5-7 sets of 60" work your way up to longer sets of say 2-3-5 minutes each. In time you will train your body to move smoothly at higher cadence.

In time you will figure what your sweet spot is for cadence. 

Ride more.  And vary cadence to get more comfortable at different rates.  Don't focus on what cadence is "best".  If you ride enough, you'll find the cadence that works best for you on whatever course you are riding.

Do some spinning classes at your local gym.  You'll ride at a much higher cadence with the flywheel and you'll get smoother and smoother over time.  To the point where "jumping" can be done with no interruption to cadence.  That's when you pedal at about 100rpm in the saddle and then rise up to standing while keeping the same cadence.  You repeat, up and down, up and down while keeping the same fluid cadence.

It does a lot to help your smoothness on the road, let alone your aerobic capacity.