Thanks for the thorough explanation.
So what I gather with my limited knowledge at this point is that I would need to do more solo high intensity training ride, 20 minute intervals with 5 minute breaks(I'm assuming break is simply slowing down, not stopping) in between. The intensity is should be at about 90~100% of effort I can hold for an hour (since I'm note sure exactly what the lactaet threshold is right now)
Then read some materials in the non-cycling time
