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gWell just keep in mind you're using the car's mass as energy storage, but the faster you go the more power you use. Say with engine on gliding, if you were able to rev match the engine and put it into gear instantly with no fuel, then you'd want the pulse intervals to be as short as possible to keep your speed constant and reduce your power consumption to average speed ratio.
I have no idea what the best compromise between drivetrain wear, driver effort, efficiency, etc. is, I guess that's just something you'll need to experiment with to find out. Apparently 10mph speed variation works well for the people saying 55-65 or whatever.
I think leaving it in gear is not a good idea, because when you do that your engine pumping goes way up when no fuel is injected since you'll lose energy to pumping at both the throttle/intake and the exhaust (exhaust port will open when the cylinder is below atmospheric and lose all the energy it took to expand the gas below atmospheric pressure), not to mention the transmission works less efficiently when the wheels are transferring power to the engine and not the other way around. This most likely offsets any efficiency gain. If you leave it in gear, "drive with load" should be the best at least on a flat road.
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