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IT'S A REST DAY: On your two weekly rest days, do some simple upper-body resistance exercises. A strong upper body protects you from fatigue in your neck, upper arms, and shoulders on long rides. A strong midsection keeps your upper body steady as you pedal, the mark of a smooth and powerful rider. For strong abs, do several sets of 25 crunches with your feet elevated and arms folded across your chest. Curl your upper body until your shoulder blades rise off the floor, pause, then lower slowly. We'll suggest more exercises in upcoming tips.
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