whats the quickest way to be able to ride a 5 minute interval on the trainer in the 53x13 @ 100 rpm's? do a bunch of 30 second intervals faster than 100 rpm's in the 53x12? i aint talking building a huge base for months then the standard 20 minute intervals, then the hill repeats, then finally intervals, not the full year long plan, just the quickest way.. i aint sure, as i dont cram, but to give advice i imagine to be good in a 53x13 for 5 minutes, you should do short sprints in a 53x12 faster than 100 rpm's,or do maybe 60 second intervals faster than 100 rpms in a 53x14... i know squats and leg extensions are different muscle pattern movements...give me some advice please... thanks..