We've been having some heat waves lately, but the mornings are still cool so I've been riding very early. On Wednesday I had a long 50-mile adventure, which included a lot of riding on the hills west of town, which took more than 3 1/2 hours. I rode for another 3 hours on Friday, and this time I stayed on the east side. Yesterday, I had a tough upper body day, including strength training and arm cycles, and then stayed in my upright for about an hour. It's mostly standing on the pedal and it continues to get better and I have no effect on my SI joints.