Training this winter

Try: 5 mins: easy warm up 8 mins: proggressively faster until you are at around 80% 2 mins: rest (easy pace) then 1min at 100% (or close as you can keeping steady) and 1 min rest Make sure you cool down properly at the end for 10-15 mins. the intervals and rest can be messed around with depending on requirments, and you can also introduce tempo work, ie: keeping a constant speed or RPM for a period of time (10 -20 mins)

Thanks rob, that sounds pretty good, i'l definetly give it a go, i think i will also get a speedometer and a stopwatch. Something i really want to work on is keeping my hips and upper body still when increasing speed. But i guess that will come with practice, i also have been practicing the "scraping mud off my shoes" foot motion you taught me last week.