*Short Intervals - Go hard for 60 seconds - then EASY SPIN at a high cadence until you recover. Repeat the process until your time for intervals is up. Include the recovery periods in the total time allotted. On a level from one to ten - (ten being your hardest effort) - do these at about level 8. As you get in better shape increase the interval to 90 seconds with more intensity. Try to maintain good form. Be smooth and relax!

**Long Intervals - Go hard for 3 minutes then EASY SPIN at a high cadence until you recover. Repeat the process until your time for intervals is up. Include the recovery periods in the total time allotted. Lighten up the effort just enough to make it through the longer period of time. When you get in better shape increase the interval to 5 minutes or more. Again, maintain good form. Be smooth and relax!

***Strength - There are numerous ways to do strength training. You may choose to stay in the hardest gear possible for an entire ride or climb tough hills (or the same tough hill more than once). Be careful not to over stress your skeletal-muscular structure. Pay close attention to any unusual pains in the knees or elsewhere!

****80% Hard Effort - Try to stay just under a race pace effort while being smooth and consistent. Don't wear yourself out with too much Hard Effort training. Save yourself for race day.