In our conference calls this month with Coach Traci we learned about doing interval training and sprints. I wanted to start adding sprints and interval training to my workouts. This involves doing repeated periods of intense riding, as hard as you can go, (for 200 meters) followed with a period of recovery (about 1 min). During the last week I started doing these. I tried doing it over a 20 minute period. Boy, was it difficult! Those last few sprint intervals were the worst. I had to stop early on them. We are not supposed to keep going if pain results. Thats when lactic acid is building up in the muscle tissue. I can tell this kind of training though will certainly help me out. By pushing myself even farther into the anaerobic zone the next time out I will help improve the capillary growth in my muscles. I am going to continue this training as well as get a heart rate monitor that can be used as a tool to help keep me in the right zone for the most efficient results.