Quote Originally Posted by alpinerabbit View Post
Yes. Start with 3x10 or 3x5 minutes at a couple gears higher than you would otherwise go up a hill, or on a spinning bike / trainer. You want to be mashing. Your pulse should be about 10 below LT, not really really high if you d o not know your LT. For me, that's 160.

Work up to 3x20.... you have all winter.... it's a one hour workout and it's one of the best tips i got in coaching.
Is this possible for someone with sensitive knees? I have a history of runner's knee issues from all the running I used to do. It flares up from time to time. I have to be satisfied with spinning up the hills, and being slow. Is it ok to be slow? I'm getting pretty good at staying fit within the parameters of my limitations, but I don't want to hold back people I ride with.