There are lots of theories about becoming a better bike rider. Bike fit, long miles, time I the saddle etc. These are all correct but what works for me and has worked through the years is going hard. I remember one race I did in Big Bear California. I committed to crazy hill repeats where I could barely stand on the pedals by the end of each session. I had the best race ever finishing second overall. So this block of training will include at least twice a week of Suffer Fest training.
http://www.thesufferfest.com/
Let the suffering begin!
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