It was my trainer day today and since I was feeling good, I decided to push it a little. Started off in my 50-21 gear combo. and dropped lower gear every 5 to 10 minutes until I hit the 50-12. I then backed off to a higher gear every 5 to 10 minutes until I had hit the hour mark on the bike. At the end of the hour I had gone 22.5 miles; a trainer personal best. If things keep going well, I should be down 30lbs by the end of the month.