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@clubman
A note on commuting as training.
I know a rider who used to commute from the outer suburbs to inner London daily - over 200 miles per week (this was in the 70' &80's). He certainly did some other training, including chain gangs, some track and heavy duty early season weekend training rides; however the work riding formed the core of his programme. He says, and no one doubts the truth of this, that his lifetime commuting mileage is at least 250,000 miles.
In his racing career he won (among other things) several national time trial championships and at least one international road race.
I hasten to add that this schedule would have been useless for me: I would have been completely knackered before I got to the start line if I'd tried it.
My friend is now in his seventh decade of life, but he's still out there on his bike - if you happen to meet him don't try to half wheel him unless you're feeling really fit.