Been racing for 4 years now.
I'm trying to write myself a training plan using Base Building for Cyclists and The Cyclist's Training Bible.

I had a coach for 3 years writing my training plan for me, but I absolutely can't afford that anymore so I need to do it myself now. I understand how to create the plan and weekly schedules, but where I'm getting stuck is determining the number and length of the intervals themselves.

Please don't tell me "just ride your bike", or "ride as hard as you can every time you ride", or "you don't need a plan". I've done very well with a structured, targeted approach and would like to continue doing things that way.

Thanks.