Cycling 1:30:00 [3]
After visiting Dr Bill he said there was nothing to worry about pushing to hard on the bike, so I went back to a normal trainer ride for this time of year. 30 s sprints with 3 sec off, sets of 10, 3 reps with 5 min off in between.
10 minutes of leg isolation work as well.
p.s. Thanks LeAnimal for sending me to Dr. Bill. One day later after my visit I notice a substantial improvement. He thinks it will take a few more visits to work it out, but then should be fine after that.