Three better articles from Bicyclist: ( this
time not strapped in frames, sorry )
http://www.bicycleguide.com/features/9802/spin/spin.html
( Spinning )
http://www.bicycleguide.com/features/9712/trai/trai.html
( Bike position )
http://www.bicycleguide.com/features/9804/bonk/bonk.html
( Eating and drinking )
980408 E1 Outside
22,3 km not flat, 2- 4 m/Sec, sun (
83 Kg )
Avg. pulse 149 (72 % HRR), avg. cadence 75, avg. speed
27,1, time 49.50
OK ! ++ With a bit high recreation
gearing !
980409 F1+ Outside
22,3 km not flat, 1- 3 m/Sec, sun (
83 Kg )
Avg. pulse 163 (81 % HRR), avg. cadence 56, avg. speed
30,7, time 43.50
OK ! ++ The same route as yesterday,
but the whole route in 53 x 12 as climbing training.
This diagram is to be
compared with the upper one as the same route is used.
The legs/ hips/back feels good/better/best,
Position on bike, best in years. 
I will try to do all my training
to come, one or two gears to low, or to high.
And try to follow the advises in
the spinning article, linked at the top !
