Could you recommend some of those routes in the area that are good for training? I've only been relying on pedestrian and cycling paths most of the time but would like to ride more on lower traffic streets (better if there are less traffic lights). The S. Service Road next to the LIE is quite nice.

And let me chang emy question a bit. Descents don't have to be long but the net elevation change should be a negative one preferably with not too many ascents. So varying between some ascents and descents is fine as long as, by teh end of the part, I will have had a negative net elevation change.

Thanks again.