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RIDE FOR ONE HOUR AND 45 MINUTES AT A VARIED PACE OF RPE 6-8: Early morning is often the best time to schedule a long mid-week ride. If you equip your bike with reflective tape and a simple battery-powered light, you can leave at 5 a.m. and be home in time to shower and head to work. Early-bird rides are easier if you lay out all your cycling gear the night before. Pump your tires, check your lights, and put a few energy bars out on the kitchen counter so you don't waste valuable riding -- or sleeping -- time.
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