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@Sainsburys_Ed
Im going to ride my bike quite a lot, hopefully get a few more weekends up at my mates in Leeds as I feel it's made a massive improvement in the level of effort I can maintain without going anerobic and also when I do to my tolerance of lactic acid in my muscles.
Also I'm going to try to do a proper sprint efforts on my way home every day, I have a safe area to do it as I cross blackheath ts about 200m long t is slghtly down hill but it is traffic free, nice surface and should be perfect to work on my technique and leg speed.
Will gear down for the winter to be kind to my knees and improve my ability to spin.
Other than that I'm going to take it easy, try to loose weight as although I'm a stone down on this time last year, I still want to get down to 11 1/4 stone from my current 12 as I'm carrying too much weight. Then hit the roads to run come the spring.