Thanks ya'll, my Du is 12 or 15 miles I believe, I ride about 3-4 times a week, I use the trainer for an hour in the mornings in h/r zone 1-2, and 2 times a week I do interval training on the spin cycle at the gym, 10 min warm up in Z1-2, and 45 min of 3 min hard, 1 min rest. then a 10 min jog to cool down in Z1-2. I don't measure my h/r when I am riding hard right now, when I get the formulas from my book I will figure out where I need to be. Also, I have a high resting h/r, waking in the mornings its usually 83, I take a decongestant/antihistimine 2 x's a day which is probably the culprit. My coach figured my h/r's (4 months ago)on what he though should be normal for me b/c of the high h/r I have. I also did a test on the bike I warmed up for 15 min then rode hard for 5 - my h/r never got over 168, and I tried to get it higher but couldn't.

I am only going to do sprints (hmmmm ) this year, at least, that is what I have planned. I have only been swimming for a year now so I think i may wait until next year to do anything longer, altho I have a new goal for next year - to run a marathon (or two).

Thanks for the help, one other thing, where I live we have hills you can't ride anywhere without having to ride up a hill at some point, so my long rides, when I can get outside, include many hills so I get some interval training there.