Thanks on my "training ride days" I will work to keep a pace or cadence or heart rate and mix in a few hills, but on all the other days I just ride a certain distance and come back there are a couple hills which I climb, but they aren't real hard and they are spaced out pretty far from each other so nothing I would call training hills. As for what tri I am doing or working to is the Misson Bay Tri in San Diego (Mission Bay) it is in Oct. Hey Ryon where do you ride and when maybe we can meet up a do a ride sometime.