Joe Beer is one of my FAVORITE published coaches,
4/2/2010
Here, he reveals an article, via Bikeradar.com, about the pros and cons of pedaling style and efficiency.
My favorite quote from him is from a study done by other researchers that showed that optimal cadence for wattage output, went somewhat like this:
Watts Cadence
100 57rpm
200 70rpm
300 86rpm
400 99rpm.
So essentially, the theory behind "Spin to win" works, but only if you can get the cadence up, and honestly, if you can't it's no big deal. Just push the watts, focus on becoming leaner, and don't worry about bouncing or grinding. Just ride.