Figured out that aside from some rare occasions that my days of riding a fg/ss are probably behind me as with one bum back / leg I can't rock things like I used to, standing and hammering is something I should not do as it results in a lot of pain and will take me off the bike and my feet.

And if you push a taller gear you will have to be able to get up and out of the saddle for some conditions.

Could always spin like a gerbil on speed but have spent the last few years and worked very hard this season to improve on that even further and on long rides can maintain a spin in the 100-110 rpm range for extended distances while running a 76 inch top gear and have some tight spacing up top so I can maintain a high rpm.

This is pretty close to my old TT form although I can't quite get up to that 40kmh cruising speed... might need to build a lighter bike for that and bump up that top gear by a few gear inches as spinning to fast also aggravates my back.