Sounds okay as a starting point for building your base.  You might also want to track your heart rate or level of exertion at 90-95 cadence, to make sure you're not pushing too hard. 

Mark

Or not hard enough.

Do a bike LT test, max HR is pretty much irrelevant.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

Nice feedback Joel.  I just got cadence monitoring on the new bike and was wondering how to better use it.

Here are a couple of sources that I found:
"Can training at higher cadences like Lance Armstrong really benefit all cyclists? Many cyclists spend a lot of time during the winter developing a fast smooth cadence through fixed gear, spinning, and isolated leg training. But can these exercises really influence or improve cycling performance?

High cadence training, or spinning, can be defined as any cadence that is higher (usually 100-140 rpm's) than a riders preferred cadence. These cadences are performed using lower gears, applying lighter pressure to the pedals with each stroke. The range of spinning drills is large and can include anything from isolated leg intervals to maximal cadence drills. These drills will influence neuromuscular adaptation increasing the "fluidity" of the pedal stroke. This fluidity allows the cyclist to pedal at higher cadences without bouncing and maintaining a smooth, efficient, circular motion longer reducing the force the leg muscles and joints must transmit.

When deciding if spinning drills make a more efficient cyclist one must define what sort of efficiency. High cadence training and spinning does not make you more economical metabolically. Spinning places more demand on the heart and cardiovascular system due to the increased mechanical work of moving the legs. However, spinning at higher cadences decreases the joint and muscular stress of the legs by affording lower peak pedal forces for a given workload. Higher cadences also, depending on the fitness of the individual, allows the muscles to work aerobically burning fat due to less type II muscle fiber activation. This would delay the burning of carbohydrate stores. In a study conducted by Ahlquist et al., at any sub-maximal cycling speed, a higher cadence resulted in less stimulation of fast twitch muscle fibers based on glycogen depletion measurements within the muscle. As the fast fibers deplete their glycogen stores from slower, high-strength pedaling, they soon become less forceful, and additional muscle fibers must be activated to maintain a particular speed. This activation of a larger number of muscle cells then leads to higher oxygen consumption rates and reduced economy.

With the proper training, pedaling rates of 80-100 rpm become easy for the slow-twitch muscle fibers to handle. Slow-twitch cells can contract 80-100 times per minute and can easily cope with the forces required to pedal in lower gears. Training with high cadences may cause type I muscle fibers, through adaptive changes in their myosin light chains, to become faster and more fatigue resistant to such fast pedaling rates. Basically, increased glycogen sparing occurs at higher cadences within type II fibers because slow-twitch (type I) muscle fibers can now handle the fast-paced, low-force contractions. To take full advantage of these adaptations cyclists should train the neuromuscular system, through cadence drills, to increase coordination and efficiency at such high pedaling rates and increasing the fatigue resistance of type I fibers so that high cadences can be used for a long period of time. Ultimately, higher pedaling rates will preserve more glycogen in the fast-twitch muscle fibers, leading to faster and more powerful finishes at the end of the race.

Here are some examples of high cadence drills:

Spin-Out Intervals
Start at usual cadence of 90-100 rpm's and slowly increase until you start to bounce in the saddle (typically around 140-160 rpm's). Slow cadence down slightly so you are no longer bouncing and hold this cadence for 1-2 min. Focus on maintaining cadence and relaxing feet, pedaling in a smooth and efficient circle. Recover for 10 min and then repeat. Best done with a cadence monitor! Try to hold your cadence the same each interval.

Single Leg Spinning
Start by taking one foot out of the pedals and resting in on a chair (if on a trainer) or somewhere on the bike (on the road) and continue to hold 90-100 rpm's for 45 sec. Once done switch legs and repeat. Focus on eliminating the dead spot at the bottom of the stroke and maintaining the same cadence. Start at 45 sec.-1min. and slowly increase to 1-2 minutes. Try 6-10 sets with 8-10 minutes recovery between each. The lower the cadence the more of a strength workout it will be but the higher the cadence you try to hold the harder it will be to finish! Feel the burn in those hip flexors!"


Ahlquist, L.E., et al. (1992) The effect of pedaling frequency on glycogen depletion rates in type I and type II quadriceps muscle fibers during sub-maximal exercise. Eur. J. Appl. Physiol. 65:360-4.

And this one: