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DO A 50-MINUTE UPHILL BIKE AT LEVEL 4 INTENSITY (80-90% of MHR): Warm up for 10 minutes with easy to moderate cycling. Find a long climb if possible, and hold a steady effort for 20 minutes. Ride back down the hill for about five minutes, then repeat this long time trial effort. This will not only develop leg power, but will help you learn a sense of pace at a higher intensity. Alternate sitting and standing on your bike to break up the routine. Cool down for 10 minutes with easy riding.
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