I need some advice on how to optimize my training/riding give the following constraints. I am a stay at home dad so riding during the day is not possible, so I either ride at 5 AM before my wife goes to work, or at 9:30 at night when I get home from work. Then I usually can ride one day on the weekend.
How would you structure your riding given those restrictions? I mainly ride for fitness and recreation, so I am not really training for a race, but I would like to do a couple centuries this summer and possibly MS 150. I would like to do the Bike Across Kansas next summer. I don't know if I should do intervals, speedwork, etc or just stick to basic riding keeping my HR in zone 2 or 3.