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@dulwichrider
on-road training - have been done circuit training with BMF much of the last couple of months, very good for aerobic fitness and upper body strength. Now moving to the bike, doing hill reps, cadence training, fast starts and a longer ride once a week.
my training ground is here - Greenwich Park - which is on my way home from work. there is a c.750 metre flat, safe (ish) road and a long, straight hill.