Build your house with steep walls

That was the advice of a pro cyclist thats a world champion indoor and outdoor and TT
On Tuesday night of this week we had our RMTC meeting at Retul in Denver to discuse bike training and bike fit. Retul was nice enough to host a massive crowd of 70 packed into their fit/show room. And this was the advice he gave:

Shift before you need to
keep a 90-110 cadence at all times (even up hill)
And view your training as if you were building a house with steep walls. Meaning as little base prep as posible but including Anaerobic Zone training.