Thanks for your replys, I decided on 11-28. I'll change the granny ring if I need to.
I was considering changing to 9 speed, but decided against it. It was enough messing about trying to get a new 7 speed casette to fit onto a 7 speed freehub! :?:
Retro I run 44-32-22 with 12-28 other cranks are 46-34-24
Modern XC I run 34-46 on CX cranks with 12-27 for racing, what can I say Holland is flat I do switch to an 11-34 cassette for marathons and the local 24hours team race.
Modern 29er I run 44-32-22 with 11-32, and I am assembling a 20-30-42 Compact Drive set for when I take it to real hills (abroad that is)
If you want to keep the chainrings and remain 7speed your options are limited but you can use a SRAM 12-32 cassette, or a shimano 13-30. I think the SRAM one looks funny because the 32 looks huge against the others, it also has big steps between the ratios which is not good. The shimano 13-30 is probably a better compromise.
If you go 8spd the options are better with 11-30 and 11-32 without quite such big steps. BITD I ran an 8spd freehub body on my 7spd XT hubs so I could run the XTR cassette which had lower ratios 12-32 I think? I had to make a seal and respace the hub but it worked for 2 years until I went compact drive at the front... and will never go back. I also used to run 24-34-46 rings so I could stay in the middle ring longer
I spin low gears as my natural style and live where there are many big hills and thats my excuse and I'm sticking with it.
My Lloyd currently runs 8spd - 20-32-42 with an 11-30 cassette is low enough. Not quite as low as 9spd set up but low enough.