By goodness I had a cracking group ride today.
4hr smash fest with an almost perfect pyramid of effort durations ranging from z2 up to a spicy 7mins in z6.
Spent the afternoon eating and sleeping.
Love a Sunday club-run. Should see me right for a few days.
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This can be considered structure of a well balanced plan that allows you to still enjoy the sport of cycling.
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If you even bring up VBT I will freak out on you