I have taken the polarized training idea to heart since last Spring and gotten my lactate curve measured in order to anchor my zones. I haven't raced on a bike for decades, but my power numbers were down considerably last season and I found it more difficult to keep up with the other old men. This with 10-14 hrs a week on the bike. I'm hoping a winter of 80:20-ish and strength training will help, but I'm afraid old age and mediocre alleles are catching up with me and I should probably be concentrating on more on being healthy and less on being fast.