I have settled on flying constant MC speed with a failry large "speed to fly" dead band. I only react gently (this is key) in the moderate to extreme ups and downs. This seems to be working for me in a wide range of flying conditions.

I spent a lot of time flying with other pilots (knowing their flying styles) and adjusting my technique slightly in reference to their fairly constant flying style. That was very valuable and often eye opening.

Sean
7T