Danno, as usual your post is extremely well-informed and useful - thanks!
The pearls:
So again, spinning 90-100rpm will only be of benefit if you are seeking one of the following:
- higher max top-speed
- higher average-speed in a TT (with proper training)
- more muscle-efficiency to do longer rides without fatigue
I am interested in #3.
Spinning fast-RPMs is a result/side-effect of a round pedal-stroke, not the cause of it. A lot of people get the cause & effect relationship reversed. They just try to jam it into a lower gear and try to mash at high-speed, it does not work.
I had the relationship the wrong way around.
Generally, RPMs are used to balance the aerobic vs. muscular systems. If your legs and muscles hit their limits first, you can spin faster and tax your aerobic system more. If your lungs are hurting and at their limit, but your legs don't feel a thing, then you can push bigger gears slower to balance the lungs.
Hah! Now I know how to drop my buddie!