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@noiser
heya dude!
looked at this properly, i thought 200miles was well over 280km. you can for sure do it fixed, especially if flat.
i would say gear up not down: you want to be able to vary the cadence to wake up the legs. in my experience, you want to be able to have bursts of higher cadence than lower, especially if you're trying to keep a pace. obviously don't push a gear that's not right. try a few 200kms and see what suits! x
edit: it is! it's 320km! meh, what's an extra 20%!