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@dancing james
what is a long ride for you? start building on your long ride distance by 10% max each week - so set aside a day a week for a long ride
try to do some recovery exercise like yoga or stretching to compensate
if you get any pains in your training rides consider getting a bike fit done, if not just keep on incrementaly increasing your distances
try various different foodstuffs to work out the correct eating regime for yourself
it may sound like a huge challenge but should actually be quite doable.
good luck and really enjoy yourself