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Yesterday I biked 18miles, its 1st time iv biked that far in 1 go. I was ok besides the last 3 or 4 miles was an absolute killer on my bike, how can I overcome this? Any help much appreciated!!

Over the last month iv gone to the gym every day. After a 12 after shift i go straight to the gym from work and after a 12 hour night shift i go before i go home. But iv got to a point where i need to stop and rest for a week, iv got Army Selection in 2weeks and my knee's and shoulder are abit...

Is it me or is there a lot of them??

As it says above!! ^^^ :)