I found above advise interesting and I am sure it is correct. I have not had any formal training and there are few bikers in my area to learn from.
In my training (on a hydraulic resistance trainer), I do about 95-100 RPM to do 17-18 MPH. At that RPM I have trouble doing this what is described above. I will try the one pedal idea.
The other portion of my training is standing up and go in the biggest gear at about 50 RPM and that produces about 18 MPH. That feels like a Stairmaster and there is no circular action.