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@Tenners
^^
Uphill:Gear down if your legs hurt too much, gear up if your lungs hurt too much.
Flat: Spinning too quick? Gear up. Spinning too slow? Gear down.
Downhill: Always gear up.
In terms of hand positions; whatever floats your boat..
Drops for fast/hard pushing.
Tops/hoods for comfortable cruising.
Just my 2p.