Last Minute Training Up Six Week Program Equipment Choices High-quality machine that’s adjustable Powermeter or Heart Rate Monitor Ride Pacing Warm-Up for 30 minutes, every day. Longer as tired. Set Caps for Effort. Stops are Your Friend. Ride Nutrition Hydration Matters; You Must Be Peeing every 2-3 hours. Consistent Calorie Consumption Take Advantage of Breaks Ride Recovery 1: Post Ride Protein Shower + Legs Up Hydration Ride Recovery 2: Between Rides Solid Dinner Choices with Carbs - Pasta, Bread, Potatoes, etc. Limit alcohol Post Dinner Walk to Get Loose

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