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I'm starting to ride intervals, and on my usual recreation rides, I have no problem fitting them into the routine. The interval I've been doing is 10 min at 90-94% MHR, 5 mins light pedaling (usually at 60-70% MHR) and repeat for 3 sets. I do 10-15 minutes warm up/warm down as well (sometimes...

Speed on a bike is usually reduced by wind resistance, not weight. The hills might be an issue, but it could be argued that the downhill benefits as much as the uphill costs...but probably not. If you find yourself shifting alot, or not shifting when you otherwise would, then the new shifters...