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Jade Teta, owner of the company Metabolic Effect (metaboliceffect.com) and I are working together to create a better approach to conditioning for cycling. Today, I did a "metabolic" conditioning workout: all-out effort riding sprint up a 50-100 yard hill, coast down, rest ~2min (and change my shoes), all-out running up the same hill, walk back (change my shoes). 5 sets total followed by a cool down along the beach :)