Bikebrat,

While Koffee is pondering over coffee (I couldn't resist)
I'd HIGHLY suggest getting Sally Edwards
The Heart Rate Monitor Book for Cyclists.
I believe that she answers many, if not all, of the
questions your asking.
I'm just getting into the entire program, and to tell
you the truth, even after years of riding, I realize I
never had a good program, nor a valid way of measuring
gains in fitness etc.
This book does it all. . .
(uh, I guess you could say I'm impressed with it).

Marty