hi, ive been riding singlespeed (which i know isnt as hard as a fixie, and i dont have a road bike yet). I ride about 90km (55miles) 4 times a week, and then do a long haul of 200-230km (125-140miles) one day a week. it usuallytakes me about 2.5hrs doing 90km on flat land, and 3-3.5hrs on hilly, and then my 200-230km route takes me about 6-7hrs to finish. For training purposes should i start doing less than 90km, like 55km, and try to pedal all out and shave time off every session? and for the long haul do around 320km instead of the 200-230km? or is my training ok at the momment?