Thanks Hermes, I have done those workouts before but not in the last year. I'll get back to them for sure. I forgot about the neuromuscular Z7 work. I'm sure it will take a long while before I get to 30 mph in just 10 sec. When I last did 30s work, I went from basically a rolling trackstand to 30mph in 22 sec on a very slight upgrade (maybe .5%). I have been meaning to get back on the track bike. Those high pressure jumps usually do not hurt my back. It's more the compression of heavy weights on the shoulders at the squat rack or in the laying down in the leg press sled that does it.