Yeah i think the thing you wanna avoid is any dead spots, keep the pedals moving smoothly throughout their circle, i find this to be a lot kinder on my knees and ankles. With the upstroke from what i hear the goal is not to be putting the same kind of power you do on the down stroke but to pull up enough that your other leg doesn't have to push it through the upstroke. What i mean by this, is if your leg weighs 15lbs and it gets to the bottom of the pedal stroke and basically stops, your other leg at the top of the pedal stroke has to push it through it's upstroke before any of the power goes into driving your bike forward.