Haven't watched this long video, but I have looked into Roche's success. I have also found that riding really hard greatly improved my long distance times. Lots of Z4 time with some Z5, i.e. riding 500'-1000' hills as hard as I could was great prep. The other big thing was lots of carbs, i.e. figuring out how to get max carbs across the stomach wall and into my blood stream. Of course I've never been a really fast rider, so if you're fast, much longer hills. You want to be able to ride the last 1000' of a 3000' climb in HR Z4, finishing in HR Z5 - say, at over 100 miles into your ride. Your power is going to drop off at altitude, but your effort still has to be high. That was in my late 50s. Older, I couldn't do that anymore.