I'm not racing cross, and I have to complete my grad school app shenanigan, so I'll be off the bike a LOT. Any suggestions on a good type of routine to stick by to stay in cycling shape and hit the ground running once I start training seriously for next season? I would like to do well from the get go as a cat 4. I found these interval workouts
http://www.cptips.com/intervl.htm
http://www.bicycling.com/training-nu...-and-endurance
Should I stick to high intensity intervals? They seem to be the most time effective workout for cycling.