Anyone well read on this subject? could do with a beginners guide/pointers?

Want to try and tie it in with HIIT to maximise the time I have in the week to put in the saddle (exercise bike with monitor and wattage output)…but have no idea what I am doing.

Any guidance/links to good sources would be greatly apreciated.

Oh and my goal… get quicker in the saddle for rides at the weekend that are anywhere between 1hr30 and about 4 hrs long.

Having used Trainerroad for nearly 2 weeks now and read many forum posts on the topic I believe I’m more than qualified to suggest you consider using watts rather than heart rate as the basis for your training.

This suggestion may well be contradicted by people who know what they’re talking about though.

Lactate Training.

Do long slow boooring rides keeping your heart rate around 65%. Then when you are so bored that you cant bare the thought of doing them again, and cyril the 96 year old vet is leaving you for dead. Pick the pace up so you dont have to endure the torture again. 😉