bad with 12-28?...wider spacing between cogs.
Race versus compact isn't very hard to figure out. If you are a very strong cyclist and don't do a lot of climbing = Race
Average cyclist and/or climbing = compact. I ride flats + rollers and am average strength and a ride a compact with 38t small ring.
Try each if you can't figure it out. If a mountain rider, a triple isn't a bad thing if an average cyclist as well.
Big rings are for very strong and/or light riders.