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You said you ride every day and from what I gather you have been riding for a while can you offer a novice some advice? I have recently started riding again, short trips between 10 and 20 miles. My average speed is between 12 to 16mph. The roads here are not great but not bad so there is quite a bit of rolling resistance and there is always a lot of wind, so much so that it feels like I am riding a head wind all the time. What I am looking to do is lose some weight, get my miles back up and increase my overall average speed. There is a pretty big race here in November that is about 105 miles and I would like to enter. I know that in order to drop pounds average speed is something that I need to incease. I am not looking to be competative but certainly I want to finish. The most I ever rode is about 80 miles and I was physicaly drained after that ride. You got any tips and tricks beside pole sprints that can help me?