so heres the other part of the question, if i apply thses good training techniques, and i work hard how long till i see results i like? i would like to disappear for a bit and come back better. i changed a lot in my life since last summer and have gotten in better shape than i have been in years while working hard all winter dieting and on the trainer , i planned to race this year but the weather has not been good and consistent traing routines have been hard to do, and sadly the races still come up and i am not were i wanna be. i have been abl eto do afew but i have sadly been skipping more.