knowing that at some point youu2019ll probably go down into your drops or aero bars for harder race efforts. I find initiating the ride with good form carries over to times when you have to hammer in a more flexed position.nFoam Rolling:&nbsp;Most of us have a love/hate relationship with the foam roller. Trust me. It will help. Focus on the quads and thoracic spine to loosen up muscles before the ride and for recovery after.nStrength Training: After your weekend-long rides