Fast twitch re-education sprints after squatting.  I forgot my clips so don't make fun of me for using toe straps. Although trying to spin out with flats is pretty interesting! Last summer we got a new velotron wingate bike in the lab. It's pretty handy when the weather is nasty outside and you need to do sprints. Also you can change the gears and gear ratios to anything you want with a few clicks of the mouse. Pretty nifty!