Too late and too tired to delve into things deeply tonight. It was a long day of work and kid-watching but I got in a solid 90 minutes on the bike. Kept a keen focus on cadence, always above 80, usually above 90 and sometimes above 100. I think I can maintain a higher power output for longer if I spin in lower gearing with higher cadence. I also did some very short intervals, about 30 seconds, going all-out at high power and in the biggest gear. Supposedly and (to me) mysteriously, these can yield metabolic adaptations that can vastly increase the length of time that intense aerobic exercise can be maintained. Hey, Lance does 'em.
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