spclark,
Here are some 'old guy training' things I got from working with a coach (vs previous canned plans). My goal is to be faster on my favorite, a 3-4 hour ride on hilly/mountain roads.

>Coach's interval workouts have more 20 minute pulls at sub-threshold vs the bing-bang-boom of Over-Unders. Hard pulls are usually 5 minutes, not 60 seconds. 1 hr ride example; 10 min warmup, 20 min at sub threshold, 5 min rest, then 2 x 5 min above threshold with 5 min rests. Most of his workouts are longer, 1.5 - 2 hours.

> To get stronger do strength training, low weight-more reps. Lots at body weight.

>Rest Weeks. Listen for your body's signals for when to start rest and when to finish rest. The schedule must flex to you.

My personal indicator of going into the red is sleep issues, like falling asleep in the afternoon or insomnia. I've started rest early and needed more than a week several times this year.