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Sub 3 minute time for me I had to average 26km/hr at about 350watts (but my watts vs ur watts differ due to weight etc), and I was in the big ring the whole time.
I'm seated most of the time except for the parts that kick up a little bit, I'll stand to attack those bits to maintain my speed, sit down and hold the speed to the next kicker and stand and attack again.
It's easier done while riding with other ppl, or else ull just have to ride to your power numbers.
Some ppl stand to climb some people sit. It's up to the persons preference and body type. Prospect point is also a really short climb with an avg grade of only 4% so most people have no issue just sitting and pushing a big gear over.
Ride the Tuesday Bicicletta social ride. That's a good time to break PR's cuz ull have a mix of stronger riders that you can just sit on their wheel and they pace you up
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