I've also been doing some on the bike leg isolation drills. To good effect, I think. Despite only about a month layoff due to a knee injury, there was some noticeable atrophy in my left quadriceps. This has led to some severe strength imbalances, and my knee actually gets a little sore on long rides.

Through strength training and isolation drills, I'm making progress. It's a bit disheartening at the gym though, as I can only leg press about half the weight I could just 2 months ago. I basically need to reacquire leg strong, lost both through my knee injury, and a bout with the flu. By the beginning of December, I was down about 10 pounds from where I was at the beginning of November - mostly muscle weight.

For the single leg stuff, I don't like to unclip the other leg completely, it seems to throw off my balance. Rather, I do like DrPete, and just keep it there but limp. Seems to work alright, and I've induced some leg hypertrophy from that and the gym work.

Hopefully I'll be ready to go for my first race end of Feb.