I am defining AT as my ability to work into an interval and increase my heart rate to high sustainable rate.
My workout this morning consisted of the following:
15 minute easy spin, heart rate around 115
12 minute interval, started in my 53x17 for two minutes then the remaining 10 minutes in my 53X15 and increasing my heart rate till it hit 170.
My 1 minute recovery heart rate dropped 20bpm and my 5 minute recovery hear rate dropped 50 bpm.
The reason why I am doing the longer intervals, is that I am training for the Elite PacTour which crosses the US in 17 days.