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RIDE FOR ONE HOUR AT RPE 6-7: On today's steady ride, work on your pedal stroke for more efficient energy use on long rides. The idea is to spin the pedals around smoothly, in a circular motion, with very little upper body movement. As the pedal drops to the bottom of the stroke, pull it back and up like you're scraping mud off your shoe. Then as the pedal comes up the back and over the top for the downstroke, think about pulling your knee toward the handlebars. It's easier to practice these movements with a slow cadence of about 60 rpm.
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