+1 on the fan,mat to protect the floor, towel underneath to catch the sweat.

I like to listen to podrunner.com programs which have both steady rate at set BPM and stairstep and interval sessions. Also have down loaded a couple of biking specific podcasts from motiontraxx.com along with some of their intervals and steady rate podcasts. I can grove out at any speed and play with gears and resistance as much as I want over any amount of time I feel like it.

I would be lost without my tunes to work out with and audio books for going to sleep and doing housework.

marni