I started to bike again after 3 or more months of hiatus. I'm currently using a XXS Merida Scultura 300 (I previously used a Trinx R300 needed to upgrade because of the wrong geometry). Thing is I lost most of my stamina from my break (no exercise, lots of carbonated drink intake) and I also started using cleats which is kind of hard I fell a lot just from clipping out.
I am also a weekend rider. Since I go to the office every weekdays and got no more time to bike before or after work. I asked my friend how can I get back my stamina. What he suggested was to buy ankle weights and wear it every time. Do legs raise while in office and climb the stairs while skipping one step.
Question is, is this an effective method? Or you guys have more training methods while in office?
Edited: since Cadence isn't the question here but of endurance and to last more on biking long distance. Sorry question was written quickly in the office.