I'm 53 and been riding for yrs. as well as racing tt's and team tris and Duathlons. I tore an ACL yrs. ago before they repaired them so running is out. I want to improve my 20 & 40 k tt's. I'm 6'1" 215-220 lbs. Another 5 lbs is possible through extreme dieting, however my body fat % is around 13-10%. The gym I belong to has dumbells, lots of cardo. equipment and a few lifting machines....as well as top of the line "spin" type bikes...just no free wts. They also have a system for things like P90X. My 20k best times this yr. on a slight rolling course was 33:02 min. I want to get into the 31-30 min. 40K are on all different terrain. However last year my best 40k was 1:08:12 on a rolling course. Because of the development excercise induced asthma this summer I avoided the 40ks for the most part. But an inhler as taken care of the problem. Cold weather indoor time allows for at least and hour to an hour and half a day training. Outside riding allows for about the same. Ok group can you help a linbacker on a bike go faster? Oh I ride a specialized allez comp with clip on bars and a wheelsmith cover.