Haven't raced anything but spirited group rides and training crits.
Still having trouble making that transition when you want to jump/pound on the pedals out of the saddle and then spin up as high as possible back IN the saddle.
Also find that I can't match an attack (by hopping out of the saddle) to catch someone's wheel. I find I am better off just increasing my cadence/speed and trying to draw them back in.
Best cadence I am getting out of the saddle is about 90 (but it's not a very smooth 90) The gearing is not the issue (52x12) as I can raise that when I am back in the saddle.
Been riding for a year and only in the past couple months have I been able to get a cadence above 125. (for the longest time, my pedal stroke was maxed @100, then 110 and now I have gotten above 125 on occasion and still feel smooth.