Thats amazing you take that on after so much work.

For me, I do 30 minutes progressive warm up.

Then, per the quote/article I posted,

Flat out/*alls to the wall for 1 minute so I’m blasted and practically can’t even pedal for a bit, then easy pedal, then that “big” hill I grind out but don’t go crazy on.

Gather some steam for minute. Then, another flat out minute. Gather for a few, then establish a cadence,

Then Repeat the period above.

So, really, I’m just doing 4 flat out minute intervals wit about 6-8 minutes of easy pedaling, and another 12 minutes of sustained effort mixed in.

Then, my final stint is about 10 minutes of pushing as big a gear as I can as at fast a reasonable, sustained, cadence as I can, then couple minutes cool down.

The biggest issue right now is the heat. It’s 90 degrees and 65-70 dew point and I’m just not interested in riding in that.

So, been hitting some 45 minute kick boxing workouts for the past 2 weeks every other day, strength training on the other days.

i feel good. The kickboxing is great because there’s a lot of lateral motion and upper body action. But I can tell I’m losing some riding power.

One day maybe I’ll endeavor to understand cycling from the perspective that you guys do. But for now, that’s a long way off. Nonetheless, you guys sharing your knowledge is much appreciated and very motivating ; )