I shift alot...
Compared to my riding buddies I seem to shift more often than them. Most of the places I ride, I know the terrain really well, so I can shift ahead of whatever hill I know is coming along. I tend to use that knowledge of the terrain to my advantage.
This past weekend I was riding at a relatively new place where I wasn't familiar with the terrain and I ended up hitting a lot of climbs in middle ring where I would normally have shifted down into granny. Frankly I was a bit surprised at how much I could climb in the middle ring, I'm probably wimping out by dropping down more often than I should. That being said, some of those hills just about killed me, definitely pushed my heart rate way up there.
John