I am a brand-spanking-new cyclist riding a 15 year old Schwinn someone gave me for free to see if I "get the bug". It's actually a very old road racing bike, so in its day it was good quality. The idea is to spend as little as possible until I see that it's the thing for me, so the only money I've invested are for a computer (I'm kind of a numbers guy and I like to track my progress) and PowerGrip pedal straps (120 dollars or more for clipless+shoes vs. 21 dollars for PowerGrips, easy decision).
I've got a few questions about pedaling in general:
1. What is the ideal position of the foot on the pedal? I'm using PowerGrip pedal straps, not clipless, so it's a variable thing.
2. As a total beginner, should I focus on keeping the cadence up, or pushing larger gears to develop strength, or a combination of each? Right now my cadence stays in the 80s for the most part and I live on the small chain ring.
3. I hear a lot about the benefits of spinning the pedals. Obviously the quads to most of the work even when spinning, so they're tight afterwords. What, other than maybe the abs, should feel worked if I'm spinning correctly?
Goals are to increase aerobic fitness, improve strength and conditioning of lower body, and have enough fun that I don't keep finding excuses not to go. This means going farther and faster to keep it interesting, otherwise I suppose it wouldn't much matter if I used proper technique.
Any input would be appreciated.