Today I did 15 minutes of my PT exercises, followed by a 45 minute yoga/spin DVD that is part of the winter training series I've used on and off (the other rides in this program are just printed in a book). It's basically a yoga warm up, followed by a cycling warm up and then 5 three minute intervals (sitting), in increasingly higher gears. I don't use the hardest gears he uses, mostly because it hurts my knees and my cadence is so low, it's crazy. There's a one minute rest between intervals, a 2 minute cool down. Then you get off of the bike and do a 12 minute power yoga segment. I like this work out, as it's not too long in any one part, but it's challenging. I felt much better than yesterday. The only thing that hurt were my sit bones (ouch!). I think that was a function of Thursday being my first time on the trainer in at least 3 weeks and my new saddle. But, by the end of the ride, I was fine.
I've targeted March 25-27 as the dates for my first outdoor ride. Looking at the extended forecast, this is realistic. No real snow, just snow showers predicted, some warmer weather in between colder.