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@melon
furthest ive ridden in a day was 120~miles in south wales last summer.
scince then ive been doing mid kent to brighton reguarly which is about 90miles. the last 10 miles or so entering brighton is downhill, and im normally pretty sore by then so have been known to change over to the freewheel.
i geared down a little while ago, and at first i missed the top end speed, but then i developed a better spin. now i can hold a better average speed with faster climbing, and my faster spin keeps me roughly at the same speed as the old gearing on the flat. its also alot nicer, as its now my lungs and heart which suffer, rather than my poor old legs. its much easier to control your breathing than it is to ignore achey knees and cramp.