We've talked about the health benefits of cycling and how to make your bike more comfortable but now it's time to delve into the workouts. Winston's been a cycling coach for over 25+ years and shares his tips on getting the most out of your rides for cycling performance and health.    You can use the bike to build aerobic endurance, VO2 max, speed, and work capacity.  We talk about the ideal workouts to optimize health markers for longevity and health span.   And for those who are time-pressed, don't let optimal be the enemy of good enough. We give a few ideas for short workouts that pay big dividends.   Enjoy the podcast.   Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.