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Cycling once a week is not great.
The best way to get bike fit is to cycle easy as often as possible. If
you do maybe 25 miles a day, really easy for 10 days on the trot you
will be amazed at how fit you'll get. You can do it the hard way too,
but forget about "cardio". All cardio is ultimately muscle fitness.
Ride the bike, ride the bike and ride the bike.
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