Join Date: Sep 2005
Bikes: Scott AFD expert, with some carbon upgrades.
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The basic princables are pretty much the same, in terms of heart and LT, although you'l find max heart rate and LT is at different points then for your running. So best bet is to find those figures out first.
long rides depend on what distance you want to compete at, or your own training goals. so if you train for say a 5km sprint event, 10-15km could be classed as long. but if your doing 50km events then 100km could be called long.
Yes intervals are very good methods to improve speed, strength, increased LT. just the train periameters would be different for different goals.
So ask your self what goals have you got, i.e speed over x distance, compete at x distance. as the training needs tobe adapted to each goal.