The engine is the single most inefficient part of your car. When it’s pushing the car, it is throwing away most of the energy it makes. If you stop giving it gas, it still wastes a lot of energy (though considerably less), but now that energy is coming from whatever else keeps the engine turning. If you’re in gear, then “whatever keeps the engine turning” is the car’s movement.
Low gears give the engine better leverage over the car, which is great when the engine needs to give the car a push, but when the engine is actively sucking energy away from the car then giving it “better leverage” means you slow the car down way more.
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