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@tony
yep you got to get the miles in 1 or 2 long steady rides,mix it up with road and mountain bike,if you cant be arsed to do core work at a gym join a thai boxing club,boxing,mma club they all work hard on core stuff and you cant beat a good session on the pads to keep your cardio up,just mix it up,also x races are great for the lungs to,but dont listen to me ive never done a track race