Update for me:
All my training is with my wife, because we're a tandem team. We are 134 y.o. We've been polarized since 12/13/14, about when this thread started, though when we started the program we had the flu for 2 weeks. We started with 6 hours/week and are now up to 10-12, including 2 hours of whole body hypertrophy weight workouts. My body weight is down 1-2 lbs. Upper body is more muscular, lower body no change. We're doing all z2, as much as our bodies will absorb, including the 2 hours of weights. This, our 7th week, we had to take a couple days rest: body weight down, MRHRs up, hunger up, poor sleeping, etc. So at our age, it's possible to overcook it while staying in z2. We've tried a little z5 here and there, but nothing like 10%, and we haven't done a real interval series. We're always too tired.

I haven't noticed as much change as denvertrout, perhaps because I've been riding doubles and brevets for many years, so I was already fairly fat-adapted. However, now I'm more adapted. I eat about half of what I used to eat per hour on these long z2 rides. We have a tandem Strava account. Our average Strava watts for z2 rides of around 40 miles and similar elevation gain has gone from ~138 to ~152. On the tandem this means we are now cruising at 18-20 on the flat in z2. I know, we suck, but not so very bad for a 134 y.o. mixed team. My personal hrTSS on TrainingPeaks has gone from an average of 350 before starting the program to an average of ~525 the past few weeks.

We are doing 2 weekend group rides and do workouts on 3-4 weekdays depending on how bad we are on Monday. On our 2 strength days, we've been doing 1 hour of z2 on our rollers or trainer, and then going to the gym for the strength work, sometimes right after, sometimes many hours later. Sometimes we do OLP workouts in z1-2 instead of the steady state.

I'd planned to do z5 intervals on rollers and trainer on one weekday, but when that day comes, we just don't have the energy for it, so we haven't done it. We've been taking Fridays off, and seem to be more able to go hard on Saturday.

We plan to keep doing this same thing until about the end of March, trying to gradually increase weekly hours. Then we will cut back the volume a bit, start doing z5 climbs on one group ride, and switch to strength weights and fewer exercises. Or we may switch out the weight work earlier, IDK.

Our goal isn't racing, only to do better on events and tours.

Comments and suggestions are appreciated.