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@deleted
That is the extent of what I am doing at the moment. My sprint and change of pace does seem to have improved a little bit over the last two weeks. Is there no recommended weights / gym work for this sort of thing?
A second question is gearing. I am pushing 84 GI at the moment in racing and training. As a diesel / slow twitch rider, what is the expected impact of gearing up? To lessen responsiveness but enable higher top speed? I should just whack a 15 tooth cog on and do a 'live test'.