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@yetidamo
Thanks Lynchman. Yes that really helps and decision made: 45/16.
I was expecting to get flamed for what is potentially a redundant question but your explanation is really useful and thinking about it I think I have some experience of the effect you describe. When riding on the track on 51/15 I found it really hard to decelerate with any sort of control, whereas with the 44/18 I've been riding on the road I've found it much easier to actually control the bike's speed using the gear. Probably just more control from the smaller ratio but the difference is quite distinct so it may also be in part the mechanical effect you mention.
Anyway, its 45/16 for me so thanks again.