thanks for the response! when u fit in extensive tempo, was it for the fitness aspect (because i assume you didnt have access to grass, so some of its recovery aspect would be shot because its no longer low impact? and did you do any plyos? and as far as the bike work outs go, how long would u ride it? like i no people do from 1000m to about 4000m of tempo in a season, but i have no idea how to structure a bike workout, could u post an example of that?