When training what should my RPM be? Give me some sort of range. I find it hard to get a good cardio workout on the bikes at the gym because I am in such good shape and I'm used to running. The only thing that seems to give me a good cardio workout is when I do the hill program on the bike for 40mins+. When I get to the top of the hill and I'm towards the very end (last 15-5secs) I put the bike resistance setting all the way up. This seems to help. Any other off season tips?

FYI: I stopped running because it was bothering my achilles tendon. I plan to start cross training again soon.

When I work out,I do the bike for some time, like you. It only seems to work out my quads while leaving my hams and butt to want more. The gym has a machine that is like an escalator. That takes care of the rest of my legs. If you're wanting more, I guess you'll have to go longer while pedalling faster? Hard to say. I asked a buddy of mine who is an exercise freakazoid, but he only shrugged. :( Good luck finding your answer. When you do, post it. I would like to read it.

Always use a cadence within the range you plan to race. I usually try to keep it between 92 and 98. You also need to practice at you hill climbing cadence, for my about 80. The reason is that training benefits are mostly speed specific.

Keep your cadence in the 90s. Forget the interval programs and go straight to the manual or the watts program. If you can do 90 rpms for 40 min. at 250 -300 watts then you are getting a nice workout. You will definetely feel the burn in your leg muscles and get that heart rate up. Just my $.02.