Re saddle height: Not just 100 rpm. Cyclists should be able to spin at least 135 w/o bouncing on the saddle. So what I'd do is put it in a really low gear, probably your lowest, and spin it up to where you start bouncing. Then adjust saddle, try again. See if one height is better than another for you. I spin best at the same height that gives me the best power. Another thing you might think about is pedaling in the drops, like going hard upwind. Try that at different saddle heights, drops, flat back. May take some time to decide what's right for you out on the road.
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