Thanks, Salsa - you're right - two hours on a trainer isn't bad. I might have to try it tonight, because I've got two 50-mile rides this weekend, so I need to take Friday night off.

I've found that a few things that Coach Troy does are bad for my knees. I modify some of his moves to ones that don't require as much mashing, and that easy-gear standing just hurts my knees, so I either do high-speed spins or bigger gear standing in those sections.

Full report tomorrow...