I have become a strong rider who can turn the cranks for well over a hundred miles. I can do 50+ mile solo rides and approach a 19mph average, overall.

What I see from other riders my own age tells me there's more. I can get stronger. I can get better. I can ride smarter. That's my plan for the next 18 months. Amazingly enough, that doesn't mean more time in the saddle. It actually, in all likelihood, means fewer hours/miles in the saddle. What I've learned from a morning of research - while I wished I was riding the Portage River Tour with my friends - is that the same muscles and muscle groups that I needed to strengthen to be a faster/better/stronger runner are the same muscle groups that I need to strengthen to become a faster/better/stronger cyclist.

No wonder all my triathelete friends are the strongest riders I know. It all makes sense. Tim Book... you're just a freak. Though, you probably have the stroke efficiency that I'm going to strive for.

Here's my plan to improve my fitness level. Five out of every seven days, I plan to incorporate these exercises into my schedule.

That's it.

In addition, I will explore my pedal stroke technique and refine it as necessary. Oh, and I might run every now and then, too. Though, no firm committment there. I just love running, still.