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Determining what's more efficient is a tough call but you'll be able to figure it out once you've hooked up the adapter and fired up the app. Torque Pro has a fuel rate setting; whichever is lowest (set your gear, set your cruise control, then run your test route again in the other gearing but without resetting the cruise control) is your winner.
I am going to take an educated guess and say 3rd/locked is your better bet. It's 1.00/1 so straight through, no or less gearing losses, and no TC losses. I think a lower duty cycle on the injectors will make up for the higher engine speed.
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Lead or follow. Either is fine.
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