Your post #47 does not let me reply w/ quote. Perhaps has to do that you are in England?
Sun screen: I need to take sun screen seriously because I got "sun poisoning" on Maui. Arizona Mountains and California deserts are no better.
Food: I can normally eat anything when I am biking long distance. Do not know what Marmite is but will check on Google. They know everything.
Recovery rate: Thank you for the vote of confidence.
Last night I got drawn into an informal race for 50 miles. At the summit of a hill I had a HR of 165. This recovered below 80 within 20 minutes. So this did not kill me.
Again Thank you for your advise. I will study it again and follow as possible.
22 miles in one hour on a hybid is amazing. You need to get into racing.
Reality check. Trek Hybrid 7700 with 700 x 25, 120 PSI tires, going 22 MPH on FLATS is not racing.
I compete with some real bikers in a Michigan Metro Park. Specifically the Michigan Wolverines.
This park has varied terrain with some hills tough enough that 18-20 MPH is an all out effort by me. (no wind)
I did the same 22 MPH average today in that park, on my Cannondale R2000, all on aero bars, with those hills.
I got dropped by several Hot shots from above club. So much for racing.