I don't know about all that, but I do know that if you want to be able to ride faster you have to get your pedal stroke together. The fastest way to do that is to do one-legged pedaling drills on rollers. Two minutes on each leg, two minutes legs together, repeat for up to 45 minutes without a break. Enough resistance so that it hurts the last 15 seconds or so. As even a roller noise as you can produce and definitely never a slack chain moment. Never.
Gym bikes or spin bikes are no good for this, too easy. Trainers with much of a flywheel are no good for the same reason. Same with outdoors - you have the bike's momentum which also makes it too easy.
Your saddle height should be adjusted so that with your heel on the pedal and your hips level, your knee completely locks out. Or up to 4mm higher than that, but never lower.
You do that, you won't have to worry about what muscles you're recruiting. It's automatic.