I've just started a program that includes interval training to get ready for El Tour de Tucson in November. The program seems like a great opportunity- it's a 9 week series of presentations, training drills, and rides put on by the University of Arizona medical center and coaches from Carmichael Training Systems. Not to mention that there are some freebies, including a complete kit and free samples of gels handed out each week.

I am over 50, have been cycling regularly since June 2009, and ride about 100 miles a week or a little more. My longest rides to date have been about 65 miles, but my plans include longer rides to get ready for the 109 mile distance of El Tour My average speed is currently 14.5-15.5, but occasionally faster with more favorable weather or on flatter routes.

I was just wondering what kinds of improvements I might notice by the end of the training.