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help with training please


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I am on this program at the moment, but I feel as if I am building my base really slowly, can I boost it in some way to get more distance faster without hurting myself?

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I'm on 90km now and every day do 10km more and every 3 days have aday off, someone has told me that I should go for a jog in the afternoons on the days that I ride but not on the days that I rest. I want to start racing at the end of the month.

When I to LSD I ride at 140-155 bpm. Really boring as I do it alone. I was thinking of building uo to 160km. Will this be anough as I have varsity champs in 2 months.
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If you keep on doing only base miles you wont be racing fit for your varsity champs in 2months time. Shorten the rides and add intervals

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Focus on short high intensity workouts in the week... With work and all we don't have the hours to play in the week. Then weekends do the longer rides.

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