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@dancing james
Have a cadence sensor and try to use the gears to maintain a relatively constant cadence
re technique
get to know how you should feel when riding with good posture
if you feel your posture collapsing and don't have the strength to maintain it then you have probably gone as far as you ought to that day
slogging away and straining yourself will only make you hurt and not help you keeping good form
a heart rate monitor can also be v useful
your intial gains in endurance and speed etc will be quite marked
I was advised to increase distance by 5% each week to avoid overly stressing the body