many years ago when I raced on the track I rode my track bike drafting behind tandems on the bike trail. Kind of like motor pacing. I cruised along at 110-120 rpm. If you are not bouncing on your saddle you are pedaling in circles, Another drill i did was to put my road bike in a very low gear and do downhill sprints at very high rpm. I would take it up as high as possible while out of the saddle and then sit down and spin up to 200 rpm. It trained the muscle firing sequence to go in a perfect circle even at the top end of my initial jump. It It makes your sprint very smooth and powerful. I could only reach 200 rpm about three times in a session. Once I could not make 200 I stopped the drill. I found I could ride around for hours at 110 rpm with ease. Unfortunately I no longer have that ability. That was over 20 years ago.