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I prefer to warm up (15min), power-ride (45min) and then cool down (15min). I've heard that interval training is better cardio though. However, I've also heard that my current routine is the better work-out. So which is it? I like the current routine, but I'll switch to intervals if it's...

I need to extract a rather complicated image (involves lots of bike spokes, some of which are out of focus), from a complicated background (lots of different tones and textures). Does anyone know of a photoshop tutorial that deals with this kind of thing? I'm a fairly advanced photoshop user...