I really want to thank LW Coaching for the hardest workout I have ever done. Ever. If you want to be ready for a race, no matter how many intervals, how long or short, contact Lynda. She'll make sure it happens. It may hurt along the way. But if you are like me you will LOVE that pain! I needed to do long intervals with short standing sprints in the middle of them on a flat dirt road. The rail trail out of Park City was perfect, it was flat and no one was out there to watch me suffer. I warmed up around Round Valley then proceeded onto the flats. It was a perfect day, with the majority of my ride below 40 degrees. When I say perfect, I mean perfect training for Iceman Cometh. That is the whole reason I'm doing crazy intervals, on the flats, in the cold, in October. That race in Michigan. I can't wait! It will be the first time I fly with my bike.