Originally Posted by Carbonfiberboy

Increase training time by about 10% per week. You body needs time to adapt. For headwinds, treat them as long pass climbs. Gear down, maintain normal cadence and a maintainable pace. Ignore speed completely. Try to get more aero. Go hard on the hills.

IMO minimum effective trainer time is 45'. Most indoor days, maintain a moderate pace, just below VT1: https://www.acefitness.org/fitness-c...2-and-vo2-max/

OK to warm up to that pace over a few minutes. Save the Z4 for the weekend. Once a week, do the fast pedal, steady 120 rpm for as long as you can, up to 40'.

Or instead, do one-legged pedaling drills, indoors only. I prop the lazy foot in the frame triangle Training for climbs in rolling hill terrain?

The harder one rides, the more choosy one becomes about what one puts in one's belly, and when, and how often