Thank you for your answer. Tuneup i do my self. i work on bikes i do as hobby. But i do that you say ride my TT bike. Hills is make the legs stronger i mean is better the hills than ride only in flat trail? i have set one goal ride in hills in one bike trail is closer to where i live and do 100 miles in flat trail. I not know if i can do 100 miles in the hilly trail. i have do 40 miles in that hilly trail but is few years ago.