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Build your leg strength either through weight training or by practicing your hill climbing on an incline of 4 to 5 percent. You may also want to increase the amount of miles you ride weekly to build your leg endurance level. Having a high level of endurance is critical if you want to ride at a consistent speed over a sustained period of time..
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I don't remember what our total time was, over 2 hours though. When we were on the course, we were riding pretty hard and what they call flat isn't. Lots of long rollers and a couple of short steep hills. The first is called the "block" format. It looks like this:The second is called the "point by point" format. Here it is:Both formats are acceptable.
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