I met Sergio in Kona last year and then again at honu this past spring... He was actually one of the presenters at the USAT coaching clinic last year and one of my current (local) athletes was coached by him. Smart guy for sure and he talked about all this- lower cadence on the bike for sure BUT not so low that you are taxing your muscles too much or else you end up cramping at the end of the bike leg and trust me (from personal experience!) THAT does not help your run. :) The higher cadence running is for sure a good thing- all the best triathlon runners have a cadence of ~180 steps/minute.