My workouts are similar to LRR. I ususally go between 35-40 minutes with varying resistance. However, it is tough for me to go 10 miles at 18-19 mph. My question is how will this translate outdoors. I realize that hills make a difference, I assume there will be little traffic at races. I was wondering if the coasting effect of the bike outdoors leads to less energy expenditure than the stationary bike.