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@skinny
Ah, I was going to offer to lend you mine to try for the weekend.
Dammit has a fluid to iirc. Maybe he'll chim in to confirm it'll do what you want?
Say your doing 90rpm in the 39-17 this will need 220watts(examply)
If you shift to the 39-16 and stay at 90rpm, this will need 240watts(example)
But if you shift to 39-16 at 60rpm this would only need 220watts(example)
Speed - power. So same gear, less rpm = lower speed = lower power.
So if you want to do low cadence intervals, then big ring, bigger cog, low cadence.
You just need to find the right gear to match the cadence you want to do at a speed that you can do it. As speed = power.
Crap explanation I know.