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RIDE FOR ONE HOUR AT RPE 6 AND INCLUDE FIVE SPRINTS: Here's a power-building variation on sprints -- "power accelerations." Shift to a tough gear and roll slowly at about five miles per hour. Now, staying in the saddle, accelerate as hard as you can for 10 seconds. Push down forcefully and pull up on the pedal on the backstroke to get the bike moving. These power accelerations will dramatically improve your ability to push a large gear on hills.
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