Fact 1 - I only have so much time per day to ride
Fact 2 - I only care about time trials
I only intend to race my bike no longer than 54 minutes at a time. This bodes well since I really only have an hour per day to ride. I'm looking for suggestions from those who race against the clock with minimal time to train.
1 - do long intervals above my one hour power
2 - sst for the entire ride
3 - short intervals way above one hour power
4 - ride the estimated power requirement for as long as possible
5 - all the above
Regarding #4, has anyone tried progressively doing longer intervals at a given wattage over the course of several months? How many times per week can a person pull that off without death?