There is a very useful article written by Dan a couple of years ago now titled Train Like a Pro (perhaps even better than one). Great info, thanks again. I've had quite a bit of success deducing my own workout plans from it, but I have a question. Being early season (and cold as hell in Toronto), I'm doing more indoor strength work for the bike, and have incorporated the "Riccitello special" strength regimen mentioned in the article. That is, sets of 10-12 minutes at very high resistance at about 30 rpm. Works great, love the burn. The question is, how many intervals and how much of a spin in between work sets should there be? How many times a week is healthy for this heavy work? (I'm currently at 2x per). Thanks for the info, and the great site.