[QUOTE=ehirsch83;239639]Hey Shawn,
At the moment I average about 200 miles a week, I do intervals on most rides(one or two on every ride, and then some rides are interval rides). I work on riding at a high cadence, and do at least one long(er) ride a week. And then once a week I do a group ride(that was this morning but when they turned around I continued on to get in some extra miles). I ride on average 5-6 days a week, with one rest day, and then one or two recovery rides in the mix.
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The quality of your time in the saddle is what matters most.

If you're doing intervals on most rides, you're probably not really getting an efficient interval workout on any of them. It's impossible to recover from an effective interval workout by the following day. There are a HUGE variety of intervals (longer duration, shorter duration, flatter, flat from a standing start, moderate climb, steep climb, etc). Each type will train your body to do something a bit different. Also, the number of intervals you're doing is a bit low.

If you ride the same way all the time, you become really good (at doing the same thing).

You need to vary what you do.

If you want to continue to be self-coached, I recommend Joe Friel's Cyclists Training Bible. This book is designed to teach the self-coached cyclist how to develop an effective training program.

Hope this helps!

Lorri