Thanks everyone! This really helps with a starting point

I like the idea of sprinting from stops, and going lower gears/high cacdence for 30ish seconds or so, coupled with other days working high gear/low cadence (until I am forced to stop)

Without strict timing (traffic, and lack of computer prevent this) it will be suboptimal. But as SloButWide mentioned it's better than not doing it.

DunderXIII, I do not know how you hack Montreal roads. Hats off to you, sir