Bike commute part of your training?

Years ago I had a friend of a century (100 mile bike) drove without training for it.

He said commute as much during the week he felt would bike that he needed to train for the great trip. I'm curious to know if there bike commuters out there, to use your time on your bike during the week as part of your training. I participate in downhill mountain bike racing and have my commute often used as my training ground. From light, I would do sprint intervals of 20-30 seconds.I would these sprinting techniques while flat sections of track verwenden.Tun someone else something similar?

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