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"It never gets easier, you just go faster."

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Total Elapsed Time 00:14:50
Distance 5.92km
Average Speed 30.61km/h
Average Heart Rate 160bpm
Average Power 200W
Normalized Power 355W
Intensity Factor 1.048
Max Speed 53.2km/h
Maximum Power 916W
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Increase your overall training stress by 15-20%. This is something that many masters and category racers overlook. So many of us are time constrained that it¡Çs impossible to get in a ride longer than 2 hours each day and even on the weekend. If you want to go to the next level though, you are going to have to figure out how to squeeze it in¡Ä.. and doing (2) separate rides in one day is not going to do it. You have to get in (2) big rides each month and preferably (3) big rides. Rides that are at least 5-6 hours long that force you to dig deep near the end, so that when you reach home, you are tired and your muscles are quivering(not cramping though) from the fatigue. This is the #1 thing you can do and you cannot skip this step if you want to go to the next level, no matter if you are a pro or a recreational cyclist, you have to increase the miles, hours, and overall volume of training stress in order to challenge your cardiovascular and muscular system enough to create positive adaptations for the future. Those longer rides enhance your endurance and there is no substitute for them. I have listened to countless stories of riders talking about how they just can¡Çt improve any more no matter how many intervals they do or how many group rides they ride in, yet they never do rides that are 5 hours or longer.
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Distance, km 9.49
Average Speed, kph 38.27
Average Heart Rate 176
Average Power, Watts 281
Normalized Power 313

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Ride Time (Time Moving) 05:44:22
Normalized Power 242
Work, KJ 3636
Training Stress Score 496.3
Intensity Factor 0.713

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Average Power, Watts 164
Max Speed (kph): 90.97
Normalized Power 207

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