Went out yesterday and did 36 miles. I was thinkingh about what Jet told me and after about 8 miles I pushed myself for a minute and rode at 24 mph then rested at 18-19 for 5 minutes. I did this 5 times. Not really knowing what my heart rate was what I did was to really push myself and let the preceived load tell me where I was. I have to say each time got a little harder and the last one I did not make the minute, came like 5 seconds short.
This was my first time doing some sort of intervals and I think I will keep at it every Monday, have to pick a day somewhere so why not. I may do another day later in the week thinking about it because Sundays are my long ride days.
So I have begun. Oh I did a few sprints later on too. I dropped a few gears and took off for a short burst, man I was winded . Not sure if any of this had anything to do with it but I did average 18.1 mph for the 36 miles.