I've searched the archives, read about the 3:2 ratio
(quads to hamstrings), and given I don't belong to
a gym what's the best way to go about getting
there?
The reason I'm asking, 2 nights ago adjusted saddle
position (moved foward about 1cm) and rode
trainer for 50 minutes at easy pace (70-80 rpm).
No Knee pain but I've got really sore Hamstring (just one).
Anybody got any ideas?

thanks in advance,
Marty