Every day I don't ride Ri-Ri, I go to the gym now. A buddy of mine is a spin class instructor and got me started on the stationary bike. I wish I could say it was a little bit fun -- more like death by derailleur. Four or five times a week I spin my buns off for an hour. This was a pretty good day, an hour, two seconds, varied resistance but generally between 11-16. On this day I went 16 miles and change. After that weights. Hoping it will help my riding!