I have find the pulling up / scraping method. I try to pedel in a circle but never pushing down. This means I am all ways using my cleat on my shoe to do the pedaling so on the down ward stroke I am pushing forward with my shoe resulting in my toe poining down slightly for the first half of the downward stroke then dulling backwards on the second half of the downwards stroke. Reverse this for the upwards stroke whilst pulling your self down into the saddle. This means you are never pushing up so there is no force bounce you out of your saddle. I don't know exactly how fast I have got with this method but I estimate 140+ not too bad for my slow ass!