15 years ago. Leg sled and squats is all the legs I do now. Only sets of 30 since I tore a miniscus doing 4X body weight on the sled. Too easy to make a mess of your knee joint with the extension machine, and why work something in a way that the bike doesn't work it? Did 100k today in 4:05 ET, 3:50 riding time, so only 15 minutes with wheels not turning, 2800' climbing. Rode solo in cold and fog, so pretty slow. But I can sprint like a banshee.

Hey Machka! You ever do Tempo intervals, CTS and Lippert style? On the trainer, 70 rpm, 90% of AT + 5 beats. Do one for 30 minutes, or until your legs don't like it anymore. Try to work up to an hour, no breaks, or split the time into two intevals with Z2 recovery between. I do them once a week in March. You won't believe the effect. That'll fix your everything right up. No point in doing them for more than 4 weeks in a row. I stop improving.