Interval training

I recently borrowed a book from a triathelete mate of mine, which sets out a 24 week program for competing in an "ironman" tri. No chance of me doing that, but there is a great section relating to riding, which goes into depth on interval training.

I've never attempted "intervals" before, but I borrowed another mates wind trainer (called a "turbo trainer" in the book) and have selected a set of intervals from the book, and am getting into them. So far I have done 4 sessions, spread over 2 weeks (don't want to overdo it - sarc) and I already feel stronger on the bike. As well as the intervals, I'm also doing 50-70km per week on a combination of road and dirt, as well as a couple of gym sessions. I'd dearly love to do all my training on dirt, but seeing as I don't have vast amounts of time available to me, I do about 2/3 of this on road (I love slicks on my mountain bike - it goes like the wind, and looks great too).

Bring on the Karri Cup in February.