After the track workout in the AM, I worked out at the gym for some Roman Chair, core, back and black band work. The black band is the 1 foot diameter black rubber band (the hardest) that I put around my ankles and walk sideways. I also lay on my side with it around my knees and spread my knees open like a clam. I also take a red rubber tube and hook it to my opposite hand and foot and from my hands and knees lift my arm straight and kick back a leg. All these exercises were recommended for cyclists for cycling injury prevention and rehab by our physical therapy sponsor. And I think I get more top end power.