Thanks for all your replies. I'll definitely check out the time crunched cyclist and try and throw in some VO2 sessions.
I'm not training for anything in particular, I don't race or anything, I just want to get as fast as I can. I guess one of my goals has always been to get my FTP up to 300W, maybe enter something like the Triple Bypass or Ride the Rockies. In the future I suppose I would like to try road races but I'm guessing that means lots of base miles and a lot more time on the bike.