I think you should change gears often in training and experiment. Not just to find your optimal gear/speed, but also to work on gear-related deficiencies. I rarely train in my "race" gear these days. I'm usually under (working leg speed) or over (torque and strength), and then just put on the race gear for-- yes, racing. Anyhow, I've found that at a given time of the year (given fitness level) my 200 time, for example, will not be much off regardless of gear unless I am massively UNDER-geared. I take this to point to a general deficiency in leg speed as opposed to torque or strength. So correspondingly, 80% of my training is under-gear/over-speed work these days. Long-winded, sorry!