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@JayTee
What sort of speed work? I am doing Milan San Remo in June and am confident about the distance generally but would like to make sure I am increasing average speed as I get the general miles in. Rides are in three categories at the moment (1) shorter rides up to 2 hours or turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts. 2nd category is 2 - 4 hours where I tend to attack hills like a mad man spinning a fairly high cadence and on the flats have 5 - 10 min intervals at almost max. 3rd category are the 4 hour plus rides where I tend to ride at a good tempo but don't go into the red to much.
Interesting that you do a 4 hour session working on speed.