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I had a Dr.'s appointment in the late morning, so I decided to ride in-doors when I got back. I decided to try something new. I chose a custom workout that consisted of 6 intervals of 6 minutes each at around 180 Watts. In between were 1 minute recovery segments. I think I got it on the money. It was right in my sweet spot. Of course the first interval was the most difficult. By the time I got to the third one, I was sufficiently warmed up and able to hold 180+ watts. I was doing it mostly out of the saddle. I had to sit down to wipe sweat and allow the quads to recoup. Towards the last intervals, my hands were starting to feel a bit numb due to the pressure from standing. So, I had to let them recover every now and again. I was experiencing some soreness in the right quad above the knee on the outside, perhaps the lower IT-band. I was mitigating it by changing the position on the bike while out of the saddle. So, a bit forward and then a bit towards the back. All the while using slightly different gears. That seemed to help. Towards the end, I was a bit light headed. Not sure what to make of that. I've done rides more difficult. Perhaps it was the change between on and off, as opposed to being on for a huge segment. I feel better now that I've taken a shower and am sitting with my lunch. I completed the workout with the planned 4 minute cool-down. I added a few more minutes after it was completed till the HR went down to 112 BPM. I discovered what the tablet in front of some of the riders was. It has to do with the custom workout. Those that have a structured ride are the ones with the forward facing tablet. Concentration was good. I was eager to experience the structured workout as opposed to the explore and ride method. Balance and form was good. Ailments, the hands were getting numb and I had to shake them off to mitigate. Some lower right IT-band soreness. Mitigated by shifting for-aft position on the bike while out of the saddle. Nutrition was good. I had some waffles, part banana, and a Cliff Bar before the ride. It held me over. I had less than 1/2 my Gatorade. No water. Gear worked perfect. No issues once everything was dialed in. Other notes, there were over 2000 riders when I hopped on .