one word - intervals

V02 max, threshold, microburst - those are the three types that i have found that have done the most to elevate my fitness. this deep into the season (i've missed only two weekends of racing since april) - i stick to threshold intervals for the most part, and don't do the volume that i would do early in the spring.

we could (and there are) do a series of threads on CX training tips.