Originally Posted by KrautFed
If I wanted to use brakes and didn't want the exercise, I would ride my touring bike, or drive my car. Don't get me wrong, I do have a brake on it and will always have a brake on it (and use it), but I'm starting to think that 90% of the "it gives you efficient cadence" comes from descending and the regulating of speed.
Why? How does putting pressure in the reverse direction you normally improve your cadence? What made you start to think this? Simply that you can't do it now?
Getting comfortable moving your feet at crazy cadences while descending without bouncing probably does provide some improvement but you simply can't do that unless you are planning to brake. Being geared low and forced to keep up 110+ on flats probably helps too.
Beware though FGs can also lead to some very bad habits. Everyone who claims that a freewheel makes the bike feel dead has taught themselves to let the bike carry their feet through the dead spots.
If you want exercise ride harder when you are not slowing. Trying to push how hard you can stop with backpressure or skidding is just asking for injury.