para un entrenamiento en grupo (recuerden poner puntos de espera)

It is very important to stay well hydrated starting a day before this route, eat a light breakfast one hour before: eggs with sandwich bread. If you can eat pasta the day before, even better. Fill two water bottles, take one or two sips of water every ten minutes. If you don't have energy bars or gels, bring a banana cut into three pieces, eat one piece every 45 minutes. Take a 10-minute rest after every 20 miles if needed. Enjoy. Remember to bring two spare inner tubes or patches.