I  an going on a one year plan that will finish at Masters Nationals.  I  ruptured a disc right before  Nats this year, but managed a state championship at TTown 2 weeks prior to missing my main event. My goal is two fold. First to rehab  and second to fix a few muscle imbalances from years of powerlifting and countless surgeries. Ok for the record, my best flying 200 is 12.2.   Dont laugh, I have only been riding for 3 years and racing for 2. Peak power 1600~ 1min 675, best 20 min is 250 and was a death march on the trainer. BodyWeight is 180 lbs. Lets see where I am next August ... .  Ok the first day I went out on the road I managed a half hour with a few breaks. During the breaks I am thinking how much I hate Frank for inventing the cranks.  Second day goes a bit better. I got to play a bit at the end and hit 140 rpm for a short sprint..seated...granny gear. Third day I realized that the best way to adapt to these is to spend some time on the trainer. 2x 15 minutes in a 53x15 chugging along. My thoughts are that is what I should have done from the start ... . Now I hate  Frank a little less.