The thing about all of these studies you have to realize is that they're kind of BS. That being said, I'm a university student…so I abused my student status and actually read some of the papers cited in the OP's article (yes, I can read that data).
They're interesting. And the OP's article seems about right on the analysis…for a journalist.
But, they're kind of "duh" too.
The whole "pull through the bottom," "throw your knee over the bar," stuff just sounded too much like MBA/Marketing stuff to me. I mean, I did it. I still kinda do, though not to the extremes of a lot of people…if I think enough about moving my ankle like that, I forget to actually pay attention to where I'm going or, you know, breathe.
On the other hand, BS has it's place. If something you're doing makes you feel faster and you have data to show that it's at least not harmful…it'll probably make you faster if for no other reason than raising your pain threshold and thinking that your technique works better than someone else's.
I'm convinced that's the reason for ultra-light bottle cages…they don't affect center of gravity, they don't affect any meaningful moment of inertia, and 40g or so is insignificant compared to a 70kg (aka, 70,000g, aka 154 lbs) rider. The second (full) bottle weighs over 10 times that amount. Yet, people swear by them and spend way too much money on them (IMHO).
I'm thankful for this article and reading the studies, though. I have problems climbing ('cuz i'm "fat" for a cyclist at 6', 190lbs…also because I'm still relatively new) and it makes me feel a lot better when my technique reverts to "press…press…press" 'cuz i'm concentrating on controlling my asthma. It also makes me feel better, 'cuz I feel like i'm the only borderline grinder left in the world…I tend not to use my small ring unless I'm in trouble going up a hill or am worried about cross-chaining. Both of those little psychological tricks will help in group rides and random exercise.
(Full disclosure: I'm a relatively new cyclist who couldn't keep up with a lot of you…but I can do math and I have a degree in Psychology, so some of this sh*te just makes sense to me).