I have a training question i guess,
As i just started out riding and can do a 13-14mph for 25 miles ( this is a hard effort )
in order for me to both increase my speed , and distance ( strength in the legs )
so i can ride with some freinds what would be the correct way to go about that ?
should i try to go further but at slower speed, or perhaps faster in a shorter distance,
use a trainer and mash harder gears ? do leg squats or leg press's ?
any help would be greatly appreciated