If you have a mountain bike race or gran fondo in your plans this season, here are some training guidelines to help make your race a success. If you can already ride two hours steady state, the eight-week plan below highlights key workouts to get more out of your efforts. Training smart will yield greater rewards than exhausting yourself and getting sick. Here’s how to prepare for a 4-hour ride that includes hilly terrain and ambitions to be competitive in the top 20 for your age group:
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