IT'S A REST DAY: In this program, you'll be out on the road for several hours at a time. So it's important to use sunscreen to avoid sunburn and the risk of skin cancers such as malignant melanoma. Use sunscreen with an SPF of at least 30. Apply it 30 to 60 minutes before you ride so it has a chance to be absorbed. If you sweat heavily, reapply it every hour or so on long rides.
Shopping:
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