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@Fox
Nah, it's not a rant and I know you're completely right. Before I got all sick and slow I'd got into a pattern of doing 60-75 mile rides every weekend, and maybe some laps of Regent's Park mid-week, which I'd then be tired after so I'd let myself go slow the rest of the week and let nodders overtake me thinking 'well you've not done 75 miles yesterday or been racing the roadies in RP have you!'. I just didn't manage it for very long. I need to get back into this mindset - reign in the stupid pointless competitiveness and go for quality over quantity.
Pistaboy I think on reflection if I tackle any hills tonight I will roll over and die. So I think I've answered that question already. But will definitely follow the rest of your advice, ta.