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@colm
Since Im the OP Ill add to my experience here, my times have improved with added gym strength. Havent got a chance to use the watt bike since january so cant give any data. Race season started this week, I feel faster and fitter. My legs dont tire the same way, probably because most of my bike training is with clipless pedals now.
first sprint event in my league is in 2 weeks, hoping to impress my peers