Thanks McJimbo,
I will pick up Friels book. For the record, I ride almost exclusively solo but from time to time I join a group out on the road and when the front end decides to crank up the intensity, rather than stick with my plan I rev it up with them. Stupid and dangerous, yes, but sometimes fun, a fine line to straddle. I am working on becoming more disciplined.
I do own a HRM and would like a PM when one is affordable. I also have done well simply listening to my body as I have been a lifelong athlete just fairly new to cycling. Thanks for your advice. It is greatly appreciated.