Description : Intervals are a great way to improve your power and speed on the bike.  The following is an effective bike workout for any race distance.  Use intervals to build and then keep speed.

Details:

W/U 10 miles  Flat if possible

Main Set:
6-8 x 2 miles on a flat stretch of road.  Build up to 8 over a trainng period/or put in your plan once a week.
3:00 recovery between each

C/D 10 miles steady state ridiing