Anyone do them? It seems to me that they would be great for cross, seeing as the sport has a lot to do with acceleration.
This weekend I trained pretty hard with road intervals and some hill climbing on Saturday, and off-road intervals on Sunday. I'm curious if anyone else does off-road intervals though. There's a wide gravel/loose dirt trail that runs straight and flat for a few miles right by the University. During much of the day it's completely empty, so I started doing 1 minute of all out riding, followed by three of rest, etcetera for about 15 minutes.
I figure it's good practice to get going fast off road, as it develops strength and balance, because the loose roacks an dirt get pretty tricky at high speeds. But I seem to be pushing myself harder on-road since I don't need to worry about staying upright.
Also, I have no real training plan, my only previous intervals experience was with running, and I don't know if I'm doing this at all the right way.
So, should I do intervals? On-road? Off? And what exactly should those intervals be?
Thanks in advance.