That's good to know. Vo2 paces have always been my strength, although how well the transition is made remains to be seen.

The past two weeks, since starting "training" and just winging it, I have done 2:00 hill repeats (4-7%) , 8x5:00hx3:00e, and two 60:00 progressive rides (easy up to >LT), plus recovery rides of course. My quads have been in a constant state of soreness.