A flying 200 is not about suffering at all. If your suffering in a 200 you arent fit. A kilo is the race to hurt in.


Sounds like the origonal poster needs to put in a serious amount of fitness. Start with base mileage on road, rollers. Lots and lots and lots and lots of miles. Progress into doing leg speed efforts and strenth efforts on the rollers or road. Most people have an easier time dealing with the miles than with doing conditoning work. It takes a serious mental toughness to block out pain while you dig yourself up that next hill faster than before, or stay tucked on the drops on too easy of a gear for anther kilometer.......in the rain.

Closer to race season do sprint oriented workouts.