Okay, this year thus far I've been training for the Etape, which I completed last last weekend. The training I undertook was hilly, lots of repeats and I spent as long as I could in the saddle. My goal wasn't to be particularly fast but to be able to pace myself and get up those mountains. My goal before the end of 2012 however takes me to pastures anew...well sort of, and I want to be able to finish a race in a reasonable position with the main group, without being dropped! Easier said than done but I'd appreciate some tips about what I intend to be shorter, more intense workouts, lots of interval training and anything that's worked for you as a lower category racer which made you faster over shorter distances. I eat well enough and wish to go on another weight loss mission, without dieting through the cunning method of drinking and eating less. I weigh about 13 stone and intend at 5'10 to be a further stone down before the end of the season. I use recovery periods and formulas and just want a change of routine. So, anybody with any ideas particularly in regard to interval training...what works for you? How many minutes of intensity versus those less intense periods. It should be quite obvious that I know very little about this side of training so any help would be most appreciated. And, 'the best advice I can give you for racing is to have a test to find out what your fat and sugar burning threshold is' said my mechanic. Can someone explain this?