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RIDE FOR 45 MINUTES AT RPE 6: Keeping hydrated is crucial to performance. If you lose even 2% of your body weight as sweat, you'll notice a drop in your energy and endurance. So drink often while you're cycling and keep drinking all through the day. How to tell if you've filled up the tank? Colorado cycling coach and endurance athlete Skip Hamilton says if you aren't getting up at least once during the night to urinate, you need to drink more. (In other words, adequate hydration is not conducive to a good night's sleep -- but oh well!)
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