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- Don't forget to take advantage of the Track and track leagues to boost your leg-speed, neuromuscular power and bike handling in tight groups.

- If you don't have a track nearby many sessions can be replicated on Spin bikes, Turbos and even rollers.  

- eg try Standing starts in a big gear into a Kilo effort in the same gear for a neuromuscular effort which will build power into a high stressed aerobic capacity effort (4 x 2.5 mins approx with 1.5 mins recovery).

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