I switched from a mid 90 cadence to a mid 70's cadence.  Since then I have improved my bike times and  qualified for Kona 5 times.  My previous 14 races were in the 90's.  

FC Endurance - Triathlon Tips for Iron and Half Iron Distance Triathletes.

The oxygen cost of 95, 85, and 75 RPM - A case study.

We help iron distance triathletes get the most out of their training time - from Kona qualifiers, top age group triathletes to those striving for a personal best. Following the FCMethod, we train triathlon as ONE DISCIPLINE, knowing that each portion of the triathlon significantly impacts the total outcome. We build durability and resilience to allow for peak performance in all our athletes.

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FC Endurance - Triathlon Tips for Iron and Half Iron Distance Triathletes.