Riding Felt very good today.maybe the quick 400 calories of carbs helped more than I thought they would. I should do that every day? I don't have to be full carn, just low carb. Didn't want to go out in the morning. woke up much earlier than I hoped. Cooler weather helped a lot. Lower seat helped back soreness a little. I think it's just an endurance training issue. I should start doing quick and easy core and upper body strength training on my off days. gorilla bow is excellent for this. shrugs, good mornings, calf raises and stretches again, yoga, what else? I think I like the idea of 5x 10 mile rides, 1x 30 min yoga, 1x 30m core and shoulder exercises with bands. look up strength exercises for cycling. I lowered seat to 4 today. felt pretty good. little to no knee pain during and after the ride. slowing my speed down a lot feels great. I can't believe I used to be so fast! my normal average is 45 minutes or less!!