I resisted replying to this thread as I thought it was a troll.....seriously you ride what you train, wanna ride 200 then train it. If all your doing is 40 k training rides your body will adapt to this. I would advise against riding with an I-pod, first after a couple of hours your ears will be over it. Second and most important you won't hear the traffic coming up behind you. Best to just get into the 'zone' and listen to the rhythm of your cadence, it's almost a trance like state where the world just rolls by and time just ticks over. Just ride the k's and the 200's will happen.
Ricky Bobby: Well, Richard, here's the deal: I'm the best there is - plain and simple. I mean, I wake up in the morning and I p1ss excellence. You know, nobody can hang with my stuff. I'm just a--just a big, hairy, American winning machine. "If you ain't first, you're last!" You know? You know what I mean? That phrase is trademarked and not to be used without the expressed permission of Ricky Bobby, Inc..