Originally Posted by Flounce

Thank you, all.

It seems like there are two camps for training: long rides, high weekly mileage, mostly at low-ish intensity; and lower mileage, overall higher intensity, with a longer weekly ride thrown (but nothing near targeted distance of 400km).

For my previous training up to a 300km, I was more in the low intensity camp of building big base with big miles and high intensity Tabatas only once a week. But the higher intensity regimen is something I will try, as it works better for my current lifestyle. Consistently putting in 200+ miles per week is challenging for me (or rather, my wife and four young kids).

Questions:

When you say 3 X 15' X 5' with the 5' meaning recovery time, I'm assuming that's the rest between each of the hard intervals? Sorry if this is obvious.

Also, when you talk about lactate threshold work, vs. anaerobic work, I'm assuming you are using heart rate? If so, can you give me some detailed instruction for how to figure these out? I mean, I've read that I'm supposed to do a max heart rate test and then multiple my max heart rate by certain percentages. If you can instruct me on the particular test and percentage ranges for lactate threshold vs. anaerobic, I'd really appreciate it.