100% new type of training for me this year as im working 12 hour days mon-fri these last 4 months and its going to continue for a long time, so im bagging the training for road races and want to just do time trials on my own.. try and inprove on a 10 mile tt as i have the perfect traffic free 5 mile road so it'll be an out and back tt..i have my base down with some longer intervals, but i'm not really sure on how to train for these.. 100% different from a 50-100 mile rr.. i have no power meter or hr monitor.. . just a bike..going online all i find id watts and all the modern day rich man stuff. i'm poor and have a bike and thats it.. what kind of intervals? how many? how long? 1-2-3-4-5? or 10-20 minute intervals? really not sure..thanks for any help