To be good at cycling or any high intensity sport, you need to keep hydrated. How much really depends on how much you loose in water weight.
Along with tonight’s ride I did an “Optimal Hydration” self-test from USATF.
This is how it’s done:
1. Make sure you are properly hydrated BEFORE the workout – your urine should be [...]

Another ride on the trainer tonight, rode to PodRunner’s latest podcast “Waiting for the Sun” 167bpm (83rpm).
Adding intervals during the ride makes the time go by faster or at least seem so – after all, an hour is just an hour.
Tonight’s interval regime:
83 RPM cadence
5 minute warm up using my large chainring and middle gear [...]