i guess part of my question was: why do 1 or 2 long rides per week, if competition will be 1 hr max?

don't get me wrong, i really like going on long bike rides and miss it. if i could, i'd be out there every day on long rides. unfortunately, i don't have the time any more. but trying to look on the bright side, i'm wondering why it's important to do, if the competitions you are interested in are short and intense.

thanks for the tip on the intervals. i'll try those next time. always looking for some new way to keep my mind occupied on the trainer.

dan