Best intervals for cross
I have a long time mountain bike and endurance background - Typically I race longer races, in the 12-4 day genre (adventure racing) and did race some mountain bike this year.
I just raced my first cross race, and did surprisingly well - upper mid pack 4's after kinda missing the start. I think my bike handling skills are pretty solid, and my mounts/dismounts are getting there, after a lot of practice under a more experienced eye.
I've always ridden _long_ rides, so I have a huge mileage base, but obviously need to change the way I train to be more competitive. The season has started, any suggestions of specific interval sets to help me get faster? Also, any suggestions for starts? I took off at the start but wasn't quite fast enough, got trapped mid back, and then spent the rest of the race picking off 2 guys per lap...