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@Sainsburys_Ed
forgot to mention my commute is just about perfect training ride. in the morning its 10 miles fairly easy, the biggest hill is going over tower bridge, it takes me about 30 minutes of riding time, some nice long bits without lights, the way home is 7.5 miles with a good up hill in greenwich park for either a spin or an overgeared seated climb of about a minute, followed by corssing blackheath on the bike paths which are traffic free and perfect for an all out sprint.
assuming i stay where i am for a few months, im going to ride fixed 3 days a week to improve spinning, especially down greenwich park were at 35mph i hit 170rpm. then 2 days a week i will ride geared to do over geared up hill and have a proper sprint effort.