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RIDE FOR ONE HOUR AT RPE 6 WITH SIX SPRINTS: Here's another variation on sprints to keep you fresh and build more leg speed. Get a good warmup, then find a flat road with a slight tailwind. In a moderate gear, get out of the saddle and sprint, spinning up the gear until you're pedaling too fast for comfort. Then sit down and spin the gear up another 5 to 10 rpm. Concentrate on a smooth spin and don't let your hips bounce on the saddle.
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Shopping:
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