I have in the past done quite long distance road riding. After carpel tunnel knocked me off the bike for 4 years, I'm now training for faster, shorter rides. How much base (65 to 75% mhr)training do you track folks do before adding speed & interval work? My absolute limit will be 2.5 hours, most rides being 1.5 to 2 hours. Also, with this limited distance, can I do high intensity "race pace" rides more frequently without the fear of burnout? thanks for any help.