Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?

Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?  

• The three key benefits of long rides: metabolic and fat oxidation, muscle fiber recruitment patterns, and endurance signalling
• Can you replicate the benefits of a longer ride by doing a shorter long ride which includes e.g. one hour of tempo or Sweet Spot work to induce more fatigue early in the workout? 
• What are the drawbacks of using this pre-fatiguing strategy? 
• Using work done (in kJ or kcal) as the best way to compare 'equivalent durations' of workouts

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