li,

I do try some of the fun things to train. I have sections on my solo ride that I pretend are group sprints. Just easy flat sections, and I go all out to the red mailbox. Another section that I try to beat a traffic light. Another section that I pretend I'm breaking away from a pack and go as fast as I can to the stop sign. I've never realized that they were intervals. They're just really fun sections. Is there a section on your ride that you like to go fast, and where you actually can go fast? Use them to your advantage.