Originally Posted by
Road Fan
I think the first fitting and cycling goal for you should be to become able to pedal continuously for some period of time, repeat a bunch of times, and see if you are stronger and more stable as a result of this practice and training.
RF is onto the heart of the matter here, a close enough fit with regular repeats of the same course will build strength, flexibility and balance.
Taking a day off between efforts to allow adaptation and prevent injury is wise but it's the repeated efforts that build a rider up.
-Bandera