I worked hard yesterday, and I can feel some stiffness coming on, especially in my right hamstring. Just before dinner, I went to the Y and worked out. First I did a 15 minute run on the treadmill to warm up- 1.4 miles to be exact. Then I did the Nautilus circuit (skipping over all leg machines) I hit all the upper body machines twice in one circuit. Pushed myself a little. The weights I'm now using are about mid way down the stack- though I continue to do between 15 and 25 reps. I felt pretty stiff and pumped after this workout, but I believe this is still better than being a flexible weakling. After dinner I took a 20 minute power nap, awoke to the smell of fresh coffee and indulged in a cup with dear wife while Reis took in an episode of Bob the Builder. They headed up for bed at 10:00 and I opted to do a recovery spin before bed. So I'm now turning 90 rpm in my 39x19- only 130 watts. This has helped me to pass 10 minutes already, not bad.. Recovery rides are boring.. And blog posts about recovery rides are especially lame... But I think it's important to do something light with the legs on the day following a 70 mile ride.. If you've followed me along all this past week to see what I'm up to- many thanks for showing interest. I'm not trying to impress anyone- this journal is more for my benefit than it is yours.. But if it serves to inspire you or other readers to get off their tookus and get going with a proper 2009 training program, beginning NOW, then that's Fantastic. If 2008 was a disappointment for you, then please refrain from repeating the training program which failed you in 2008. I'm not a coach (at present) but that's fundamental common sense advice. Thanks for reading.