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RIDE WITH A GROUP FOR THREE HOURS AT RPE 6 TO 9: When your group gets to a longer hill, see if you can attack and get away from your buddies. Even if you get caught and maybe passed by everyone before the top, it's always good to find your limits. Don't try this until you're well warmed up and don't attempt it if you aren't feeling frisky. If you're a bit flat today, simply sit in the group and finish the ride without exerting yourself unduly.
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Shopping:
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