Your body, just like an an engine, will work best at a certain pace and resistance, you want to keep turning the cranks at beetween 80-100 turns/minute.
If pushing the pedals becomes so heavy that your pace drops off, switch to an easier gear. If pushing the pedals becomes so easy that you have a hard time keeping up, change to a heavier gear
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The ideal pace to pedal at is 80-100 turns/minute, and you shift gears when your pedaling rate drops out of that zone. Basically, if turning the pedals is heavy, switch to a lighter gear and if the pedals aren't giving you any resistance switch to a heavier gear.