First of all, I want to say thanks to eveyone who has taken the time to write about my ignorance on intervals and racing in a crit. Even though it's only a little amateur celebrity support race, I want to do it right. I respect the hell out of all you guys who do it on a regular basis.

Now, keeping in mind that I am new to all this...and that #1 here is keeping my hip replacement as safe as possible in this situation....I'm adding practicing with one interval training ride per week. Here's what I found today:

--A nice flat section of parkway road, little or no traffic.

--I rode about six miles to this location, then started my series of intervals which went like this--

From a mailbox to a mailbox, it took me a minute or just over that on the clock.
I go hard, but in the saddle the whole time (out of the saddle has been causing my hip some soreness after the ride recently)

One minute on the gas and the numbers are this:
--24's to 25 mph
--100 to 105 rpm
--1:00 or just over
There was a slight cross to tail wind helping somewhat on the fast parts.

I turn around and head back to where I started the interval, using a nice easy gear going 15's...take a drink, catch my breath....repeat.

7X today.

About halfway through the interval my HR jumps into the red zone for me, meaning 160+

For some reason the 5th one was the hardest.
I finished strong, but my legs were already getting rubber-like.

Question about breathing too.
I try to be a stickler for proper breathing...in deep through nose, out through mouth. That didn't last very long...I went to the huff and puff in a hurry. Is that something that just happens or do I need to work on that?

So...end of the workout shows:
19.8 miles total
1:12 saddle time
Ave. speed (means nothing in a workout like this I guess) 16.4
Max. speed 25.5
7X intervals of a minute at 24's mph, 160+BPM

Okay...please tweak away on my setup. All advise gladly welcomed.