When I come off the front on the flat, I always stand on my way back to the end of the line. Feels good, good stretch. Totally worth learning to do.

You're right to put it in a big gear. Remember you're not sprinting. This is a rest stroke. So rock the bike so as to already have the bike rocked left before your right leg comes down, same on the other side. Takes some practice to get the timing right. That takes some energy out of the pedal stroke.

Another thing is that you're still trying to pedal circles to some extent. So actively bring your foot forward across the top so your chain doesn't go slack and bang your legs.

I rest stroke from the hoods and concentrate on bringing my knee close to the top tube on the way up. Keep your back straight. While all this is going on, also try to relax and just walk on the pedals.

It does take a certain amount of leg strength to sort of hang there in mid-air. I think this develops with practice.