With a 7 speed cassette I think keeping the 5 gears you use most reasonably close ratio, perhaps 16, 18, 20, 22, 25T. And have one extra low gear at 32T, and one extra high gear at 14T.
I used to think evenly spacing them was best, But with only 7 rear cogs, Going too close ratio will make climbing some hills a chore, and will hamper your ability to take advantage of a tailwind or slight decent.
Going wide ratio means I can seldom find the most comfortable gear to use. While this may be more perception then reality, That is I doubt we actually loose an appreciable amount of time, Or are likely to injure ourselves I find it more satisfying to have the gear that feels right.
The same principle applies with a double or triple chainring unless you enjoy having to double shift for a single step. Tge only thing that changes is the selection of chainrings.
Last edited by xroadcharlie; 11-21-20 at 08:39 AM.