I relized this morning that I did not hydrate enough. I think I did go to far and I will plan my intervals better and ease into them better. Something was up yesterday, I was not feeling very good the whole day. I did a nice base mile ride on the trainer today and my HR was dropping nice and quick.

How do you get your HR to drop faster? Is is a function of fitness (i.e. gets better as you train? I am going to try standing 30 second to 1 minute rest intervals right now. I have read the cyclist training bible and I do not want to really start long intervals yet (i.e. cruise intervals, etc) and focus on short bursts of speed vs long muscular endurance.

As to hydration I usually take in at least 48 oz water before any workout and at least 24 oz between.

How many sessions does it usually take to safely increase the length or number of intervals? Is it based on how you are feeling after the last one in a set or do you plan to do one more than last time?

Yes I am relizing that intervals are hard... I guest do not want to be like yesterday where I go so far that I feel wasted afterwards... I just do not think that if I do not do them now and through out the coming months and focus only on base that I will not be ready for march crits. I will probably just cut them down to 1 day a week for a couple of weeks to get my body used to them and go from there.

Thanks again... expecially for helping out a racing NOOB!