i felt the effect of sunday last night at my regular running training.4 x 400m with 1 min rest, 4 sets. every lap under 75 seconds.i felt that i was running in sand in the 14th, 15th, and 16th lap. MORE REST NEEDED!!!however, i did feel positive effects on the cardio side, recovery between sets was much quicker.
i think the really high cadence thing is a bit of a read herring.
Once you've got your eye in and are feeling particularly stupid, I like to ride out of Sheffield up Ringinglow and over Stanage, through Bamford and over Mam Nick, then drop down to Chapel (nice long descent), get on the A6 for a bit towards Manchester then turn left down to Macclesfield and head home over the cat and fiddle to Buxton, then do a bit more A6 and come down Millers Dale then through Litton, back through Stoney and Baslow and back up the long drag underneath Gardoms. I my experience, this makes your legs hurt. A lot. And makes you walk like John Wayne for several hours afterwards.
Have all you shavers seen that new, very posh looking bike shop opening at the bottom of Greystones Road? "La Bicycletta" or something? Sorry if it's old news, was just passing by yesterday...