What are the steps to go from riding to training? My FTP is currently 200 watts and of course I want to raise that! I can't currently afford to hire a coach, but I'm not against buying a plan either. I'm a stay at home dad and I can ride pretty much unlimited m,w,f while my wee one is in preschool, but other days will most likely have to be on the trainer. On Saturday's I've been doing CX races if my wife is off so that has limited my distance, but not my effort .

Do you guys have any plan building tips or recommended plans? I've used training peaks before for triathlons.

I would love to push it as hard as I can while my family needs me to stay home with the kids. I know this opportunity won't last forever so I want to take advantage of it while I can.

EDIT: What are junk miles? Z1?