I'm ok with a 1pm start to the day though...
People think that we are lazy and actually want to stay up late and wake late. That's not always the case.
Just like there are people who naturally go to bed and rise early, there are those who naturally go to bed late and rise late. It's simply the body's response to its shifted circadian rhythm. Some people's circadian rhythm is neutral, some early, some late. There isn't much choice in the matter. It can be conditioned to some extent. But, some say not really.
There are even extreme cases of this: http://en.wikipedia.org/wiki/Delayed...phase_disorder
Short duration intervals with limited recovery are a powerful tool and not just for anaerobic capacity. Its been very well documented that sprint interval training has produced similar endurance benefits as classic endurance training.
in my personal experience- as a 200lb kilo rider- 1-minute efforts are my bread and butter, and other than a group ride about once a week during half the year, i never do an effort longer than about 3-minutes.. still i have won points races, done very respectable in 20K road TT's, and i promise you- ill be sucking your wheel when they ring the bell in a 60-lap scratch race!
this type of training when done correctly is really effective at building short duration power and lactic tolerance, and longer duration endurance- it also raises your ability to recover between efforts and teaches you to keep turning over the pedals when your brain says stop!
im not advocating that a 20K-TT specialist only do short intervals, but i dont think its the right advice to dismiss their potential
I heard a lot of good things about interval training that's why I'm giving them a try. I'll rest for a few days and take everyone's advices and keep at it.
No one is dismissing shorter intervals including tabata to help with training for TT's, but specificity is the key... There are many ways to improve FTP (raising this is a fundamental focus for time trialers), the TTer's bread and butter intervals though will be 95-105% FTP - 3*15 or 2*20 and sweet spot sessions.
In regards to sleeping and naps. Another benefit to napping is the body naturally secretes the most HGH within 30-70 minutes of sleep... Go through this stage twice in the day means more natural HGH!
Update, I've been off the bike since last Wednesday and got back on it today. Did 20min warm up follow by a 1-2-3-3-2-1 pyramid interval and boy it felt awesome. I guess lack of sleep was really getting the best of me and I now decided to use the weekends to recover and be off the bike, only two interval session per week.
Some people do a long/hard day on Saturday when they don't have to worry about work and then rest fully on Sunday. And/Or consider building in an off day during the week.
Remember, muscle growth and adaptation happens when you sleep, not when you are on the bike.