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Old 02-10-12, 04:42 PM
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palesaint
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Spend more time on the trainer focusing on endurace-pace, not race-pace. A heartrate monitor is a great tool for keeping the pace steady. On my hard workouts, I target 85-90% max HR for 5-10 minute intervals. This usually kills me after 45-60 minutes. But I can dial in 75-80% max HR and do five 20 minute intervals with 5 minutes of 65-70% "rest" periods. This comes out to 2-2.5 hours. You need a good movie to tolerate this much monotony. Doing 2+ hours on the trainer is beneficial for multiple reasons. Endurance, getting your butt used to the seat and hands used to the bars, etc..

Start the century slow, try to do as much drafting as possible, drink and eat plenty and you'll be fine!
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