Fuel in, noting the fuel quality as any of us have engines getting older and requiring a bit more TLC on what we burn and how we use the accelerator pedal to burn the fuel.

Not a basic but further refinement on max use of the engine. Love my long slower cycles and runs (good for the mind well beyond a posing body) but way to burn and shape? Not so hot.

HIIT sessions, going to the limits and pressing those limits in a managed way. A key ingredient beyond the basic statement.