I've recently started cycling again (last christmas) last time i cycled was 1981 and now after 8 years of a very sedentary lifestyle i was hugely unfitt and embarrasingly overweight. Over the last few months i have gone from doing 10klm a day and feeling really pleased with that effort to doing a 50klm morning ride at an average speed of 28kph. I have lost 29kg's so far and have another 27kg's to go till ideal weight so im still on the porky side, and the weight losss isnt as dramatic but my fitness is improving every week and the signs of developing a healthier cardio vascular are hard to miss.
I was lucky enough that a guy at the lbs talked to me about cadence in cycling. This has been the key to my fitness and performance improvement over the last few months. A lot of cyclists know about the benefits of cadence allready but its surprising just how many cyclists i see everyday who dont have a clue!
Cycling for cadence is the most important technique a rider can develop, it takes a while to build ones natural cadence and mine slowly progressed from the low 70's through the 80's and now my average over the 50k ride is usually 90-94 topping out at approx 120 when i accelerate. Cadence gives me my performance, because my power to weight ratio is still poor and mashing higher gears just leaves me weak and drains my energy levels.
Here is a usefull link for the begginner riders amoungst us
Cadence