This book is really great if you have an indoor trainer and want some spin programmes. Cadence First off you need to pedal at the correct cadence. For mountain bikers this is between 85 and 95rpm and for roadies between 95 and 110 rpm. You can get bike computers that tell you, your cadence, or you can work it out by knowing your speed in a certain gear. Spinning in this way enables you to relax whilst peddling and keep going longer.
Most beginners pedal too slowly.
The Four Pedal Strokes. Everybody knows the down stroke, so you as a cyclist should forget about it. Don't worry about pushing down, it happens naturally, after all you learnt this as a kid. When I used to run the 400m, we used to do drills for this action. So you converted runners out there should have an advantage here.