I don't think I've been in the little chainring in front for years. Almost always in the middle one, though I hit the big one when I have a tailwind or am going downhill.

On the back, I'm never in 1 unless I'm going uphill into a headwind and am exhausted, only in 2 on fairly steep hills normally, 3 is where I normally drop into when I'm stopping, I'd say I'm between 4 and 6 most of the time, topping into 7 (my highest gear) on the flats.

I have a 700c bike with 28/38/48 up front, and I think a 13-28 in the back. I haven't paid that much attention to it for a while so maybe it's a 12 or 14, I don't really know.

Mostly I just shift to whatever feels right.