The usual 250W x 5min on 3min recovery
Still finding it difficult to power away whilst thinking "i'm wearing my hip out". Today I started to think - better to wear it out and get a new one than do nothing. Anyway don't think I need to be so catastrophic about it.
I'm starting to debate whether normal pedals could be a good idea. On the spin scan the right leg (the bad one) is near perfect and always does a little more work than the left - maybe it's been helping the left all this time. There would be less chance of this with clip-less??? Also I think the body is more set up for pushing with the legs rather than pulling towards the body. That's where i'm at today.