I have always been a snail!
The exercises are tediously simple.
1. Stand on my right leg (the one I need to strengthen) and bend left leg slightly out of the way. Start to bend right leg and squat down - only a few inches. And back up. Keep quad tight, put the effort in. It's not a full squat. Just enough to engage the muscle. I thought it was useless till I looked down when wearing shorts and saw that, indeed, it's the inner quad doing the work here.
2. Exactly the same but as a "heel drop" by standing with the right leg on a step and left leg out straight, dangling, and bending the right leg. Again, just a few inches, enough to engage the muscle.
3. Doing quad stretches properly, ie, grabbing right heel and holding it up against my bum but keeping knees together and "pulling the pelvis forward and up towards the belly button" which makes no sense until you actually try it.
All these exercises have been performed constantly and assiduously throughout the day. When on a Work From Home day, I do them whenever waiting for the kettle to boil (ie every 30 minutes!) and when out cycle training, I stand on the pavement doing them as the kids weave up and down the road.
I ran a Breeze ride this morning - 35km, somewhat hilly (1100 feet) - and so far, so good! I need to pay more attention to overall fitness and maybe stop assuming that I can just jump on a bike and spin out 100km without thinking. Gym membership beckons.
My husband is EXACTLY like a Napoleonic army. He's taking part in the 200 year commemoration of Waterloo next year. I am considering cycling from Waterloo (Liverpool) via Waterloo (London) and down to Waterloo (actual Waterloo) to watch the 2-day event.