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@Mr_G
Ta for the education! I will as of this weekend (pedals arrival dependant) be a more worthy rider hopefully! Being new to this I had to rely upon my own thoughts on how to preserve my own life! What you say makes sense and i will advise any new riders I know.
You and many others may be very experienced and knowledgable, but those less knowledgable may also have some intelligence!! ie to realise my limitations (at speed without foot retention) and as I said just roll easy everywhere instead of trying to blow like the wind.
As for the "gear" "cadence" you are no doubt correct.
I'm attempting to take this as education rather than opinionated patronisation - see bonfire of the Ada for doing what she thought sensible!