Some riders ask how speed practice can be transformed into a one-day ride? Many times you have the opportunity to ride in formation with others. If you want to use car following to achieve the shortest time, you must be able to keep up with their speed. The way is to change your own speed often. If you want to achieve the shortest time yourself, you must maintain the most stable rhythm.

Whether it's mountain climbing or road riding, be sure to work hard and master excellent skills, because it may cost you the most time. After turning to the top of the mountain or riding to the target point, continue to ride steadily.

• Commuting by bike is the best way to use time to train.
• Do speed exercises at least three times a week (interval, training race, time trial)
• Take a long ride once a week to maintain endurance. That's enough.
• Often try your best to strengthen and test your physical condition on the familiar mountain.
• During the activity, push yourself to the anaerobic threshold when climbing, because this is the time when you
• can win the most time. Then recover in the downhill.
• In addition to climbing, maintaining stable output is the key to achieving the highest results
• Choose liquid food instead of solid food, especially for activities over 2 days. Because liquid food was more effective at that time.
• Keep in good shape throughout the year and beat the influence of age.