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@gizmond
Well, I'm gonna put up my plan so people can rip it apart.
10 minutes spinning on the rollers every morning
2 or 3 gym session a week, beasting weights, with 2-5 minute spin bike session between leg sets
2 session of Capoeira a week for general fitness
1 long(ish) gentle ride a week
Whether I will actually do any of this is another matter, I suspect I will get side tracked, go snowboarding, get drunk and generally loose any gains I've made this year.