The science behind the optimal cycling cadence

Came across this article: The science behind the optimal cycling cadence in triathlete magazine.
Basically the article says that it is most efficient to maintain the cadence between 80 to 100 for a constant power output.

Did more searching and found this very good article that elaborate more on the recruitment of fast and slow-twitch muscles and the impact that it has on the running.

I have been trying to train to churn out higher power with lower cadence. Perhaps this is not a good cycling method for endurance sport like triathlon. This probably explain why i find myself never able to have a good run in the race as i have depleted much of my energy in the cycling leg.

Time to do some adjustment!