We have been watching "Trainright" videos. There are different ones. Tonight was the 'hill training' one - cranking out high gears in low cadences. Other ones have been more wicked, with intervals... I don't think I like these as much as the one I saw that was just a little more instructive (maybe a Spinervals or a Coach ??? Troy???) (that's where I learned "go round and round, not up and down"). I'm just not at *all* motivated by "these intervals are good for when you are in a criterium..." I spent 40 years being the Good Sport (swim teams and what have you) who tried hard so the whole notion of trying to be IN FRONT, not just doing better, is something I automatically rebel against 'cause of all those years it would have been laughable. (I always *wanted* to deserve the 'most improved' trophy, even if I really appreciated the Spirit and Sportsmanship ones.)
I got a lot stronger riding when I was out on my own by deciding I would ride "above 13" (and then 14 15 16) for 150 pedal cycles (or 100 times around 1 1/2 times... I like a 3/4 beat :-)) ... I would try to do at least one of those in any given mile (it's easy to keep track of miels on the prairie - there's a road every mile).