As mentioned before, great blog, really enjoy it. Glad to hear your intervals went well.

I started to follow the Century plan you linked to in an earlier post, however i see your performing some intervals. Is there anywhere to get the more detailed plan?

At the moment i have completed two rides:

Day 1 – Endurance 1hr
18.31 miles :: 16.06mph :: 1hour 8 mins (includes 8min warmup)

Day 2 – Over Endurance 1hr
18.13 miles :: 17.9mph :: 1hour (started timer after warmup)

I guess i am totally unclear about the level of output for the Endurance, Over Endurance (at a speed you can carry out a conversation is slightly ambiguous). I have a couple of other questions if anyone has any thoughts:

How do the intervals fit in?

Do you try to keep to a set MPH? which is nearly impossible on my loop due to some challenging hills.

On the long rides what is your pace? Is it about the miles or training at race pace?

I guess it must be quite hard to tell yourself, 'hei peddle slower' to stay at a lower mph for the training. As a runner, i remember using a heart rate monitor to run intervals and it was recommended to keep your heart rate around 55% for the downside, that was nearly impossible to get it that low!

At the moment other than a VERY sore behind and slight pain in my knee where i tore my MCL last year, legs feel as if i haven't done anything, i wonder if that means i'm not pushing myself

I knew going in that I wanted my endurance pace to be 15 mph which means that's the pace I plan on riding the century in. When the plan says to ride 1 hour at endurance pace, I ride for one solid hour maintaining 15 mph. On the days it says Overall Endurance Pace, those are the days with intervals. You ride the intervals but you still want your overall pace to be, in my case, 15 mph. For instance, if I ride an interval at 17 mph for eight minutes then I can ride for eight minutes at 13 mph. The average between the two is 15 mph.

The long Saturday rides are all about training at your planned race pace. Tomorrow I'll be riding at 15 mph for 3 hours which should work out to be about 45 miles or so.

As far as the hills go I try to maintain as close to my pace as possible but if they're steep or long (or both) you may not be able to do that. I always know I can make it up on the downhill side.

Hope that answers your questions. Anyone else with advice/corrections please jump in.

Those two days you've ridden look great.

As mentioned before, great blog, really enjoy it. Glad to hear your intervals went well.

I started to follow the Century plan you linked to in an earlier post, however i see your performing some intervals. Is there anywhere to get the more detailed plan?

At the moment i have completed two rides:

Day 1 – Endurance 1hr

18.31 miles :: 16.06mph :: 1hour 8 mins (includes 8min warmup)

Day 2 – Over Endurance 1hr

18.13 miles :: 17.9mph :: 1hour (started timer after warmup)

I guess i am totally unclear about the level of output for the Endurance, Over Endurance (at a speed you can carry out a conversation is slightly ambiguous). I have a couple of other questions if anyone has any thoughts:

How do the intervals fit in?

Do you try to keep to a set MPH? which is nearly impossible on my loop due to some challenging hills.

On the long rides what is your pace? Is it about the miles or training at race pace?