Not much to add regarding specific workouts, -- but i lift at the Devon boathouse in Oklahoma City (one of the rowing OTC's ) ---- The elite rowers all look like they'd be beasts on a bike with a bit of cycling training too --- huge legs and not too much extra upper body to slow 'em down ---- of course, a lot of those guys are 6'5 to 6'7 , i saw one fella riding his bike to the center and he looked like Bill Walton on the thing