To me it's not about using more of the pedal stroke to go forward, it's about being smooth, which allows the legs and upper body to rest more. Good rhythm prevents wasting energy pushing down on the bottom of the stroke (which to me is what pedaling squares is really about). Get the force in before bottoming out where you push to no effect and you'll pretty much have to be smoother.
Bob Schenker
melting but heading out for a ride
Oakland, CA