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DO A 60-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): OD days are a great time to explore your area on a road bike or mountain bike. Don't be afraid to vary your cycling with road and mountain bike rides -- just monitor your intensity during the workout and keep it in your level 1 range. OD sessions and how to do them are described in detail in advanced training books for endurance athletes.
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