three speed cadence exercise

So I was dinking around today, thinking about cadence (nothing I've ever paid any attention to before) and I found myself crunching gear inches and all of that good stuff. What I ended up with will hopefully turn out to be a good training tool:

Using an 18 tooth cog in the rear and shifting only at the front rings, the plan is to start in the granny ring and build to a sprint of 120-130rpm, shift to the middle ring and build to 120-130rpm, then to the big ring and hold 90rpm as long as possible, then down again to the middle ring again to continue spinning at 90.

The cool part of it all is that the only equipment needed is a speedometer. Equally cool (to me anyway) is its symetery. In terms of mph it comes out roughly to 12/17/17/12mph through the rings.

So I was thinking about the exercise posted yesterday, and can't help but think that it would be best to start with a few intervals sprinting in the granny gear to open up the legs before ramping up to the bigger gears.

Hopefully the mud will all bake off before too many weeks, and I'll actually be able to put the spurs to this fledgling workout.

Going to be pavement or gravel for awhile around here. I have been out tonight for a short ride on the road bike tonight playing with my new Garmin 705 Edge. The results are not that great but it seemed like I had wind in my face each way!!!!

Results have been posted on my blog.

Can the Autopause feature be disabled? It seems like that would be a pretty annoying feature for trail riding.