Training & Nutrition - Are these hill repeats even helping me?

http://connect.garmin.com/activity/111330346

am i not spending enough time with my HR up? It's probably a 3-400m climb with a sharp uphill in the middle where I have to stand and really get on it. If it were a race, i'd run it.

I am about toast when i get to the top if i hammer my way up it, then take it easy down the back side of the 'ridge'. I do the repeat 10-20x depending on how far i ride for warmup

Are they getting easier?

There are other ways to measure your practical strength gains. You can map out a mostly flat 20mi course and use it for "personal TT's". You will also notice your avg mph numbers increasing as well as your general feelings of well-being, how strong you feel after the ride or how a certain ride just doesnt make you feel it the next day. Hills help, there is absolute proof of it....somewhere :D

I TT every week on a 15 mile course. Times dropped all season. TT's are done, and I am getting ready for CX. When i was training for TT/Tri etc, i did longer intervals. Thought maybe the shorter duration higher intensity would help get my legs ready for the on/off for cx. It's my first year being 'serious' about training, so didn't know if other's may have some insight here.

Yeah, it looks like you need to lengthen the intervals. You're less than a minute at "Peak" there.

I'd be very surprised if these weren't helping you, and I'd certainly agree that some high-intensity short intervals are a good idea. I guess that ideally I'd suggest holding the 170 HR (which seems to be just about 90% of your max) for slightly longer each time, and doing rather fewer - say five or six lasting a minute instead of 10-20 lasting just a few seconds - so maybe you need a longer hill or to undertake some extended sprints on the flat. But like I say, I'd be very surprised if these weren't doing you some good, especially as an addition to your regular 15-mile TTs.