Originally Posted by
irideacenturion
Dumb question: Can you breakdown how to do 20x2 intervals? Is that 20 two-minute intervals or two-twenty minute intervals (at lactic threshold I'm guessing?)
I'll admit I've never really learned about intervals except super short ones like Tabata.
They are two twenty minute intervals with a 5 minute break in between. You want to do them at about 90%ish of max heart rate. They do wonders for raising your threshold power.
To the original poster, being that you are 16 I would take Fat Boy's advice and ride lots and focus and building your aerobic base and just racing on the weekends. That being said, I would still highly recommend hitting a local cross practice once a week. It will get you one day a week of high intensity, and accustomed to dealing with technical sections and barriers when you are red lined.
Also, depending on you schedule and the fact that is getting dark earlier and earlier, I would recommend picking up a trainer if you do not already have one.