in the saddle it's sitting and spinning, i focus on the 360 stroke on flats. the way i practice this is on flats is to big ring and go all the way down to the toughest gear and rotate slowly in saddle, the resistance helps me keep my legs rotating more so then pushing or pulling. once you're familiar with the 360 rotation with tough resistance, you'll be able to pick it up and apply it to whatever you are riding. out of the saddle during climbs is when i really work on pulling up instead of focusing on pushing down. this makes climbing for me more fun as it seems like the job is requiring me to sprint up hill. watch my cadence and gear ratio for the longer grade climbs, 12%+ for 1-2 miles is more like a light standing jog up a stair master.