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LILPAT3's Photo LILPAT3 SparkPoints: (96,087)
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8/14/11 10:35 A

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This article was written by Selene Yeager, a certified USA Cycling Coach and appeared in Active Cyclist.

1. Bike Swap: Roadies go for a mountain bike ride and mountain bikers go for a road ride. If you only own one bike, find a friend you can trade with. It will do you both good. Mountain biking is short, punchy riding whereas road rides are usually longer and smoother.

2. Group Effort: Once or twice a week, jump into the group ride for fun, carefree training. You will find yourself riding intervals and sprints without even thinking about it.

3. Time Off: Maybe in July, do something different like hiking, swimming, family vacation. A midseason break will help keep you focused on your goals without getting fried.

4. Recovery Routine: Plan your recovery the same way you plan your training. Take one or two days off the bike each week, scale back the intensity of your ride one week each month, eat well, get plenty of sleep and treat yourself to a massage.

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