Originally Posted by
Bacciagalupe
<<>> Interval training builds endurance, and it does so faster than LSD rides. Some routines are oriented towards sprinting, of course, but the general principle of "one hard day a week" definitely applies. <<>>
Intense training builds oxidative capacity much faster than LSD, but my feeling is that it alone does not build adequate endurance for LD riding. You need both - intense training and miles per week. The only way to get a lot of miles/week is to ride much of them at a moderate pace, like zones 2 and 3.
I think of it as two separate tasks. Intense training builds speed (wattage) and the ability to deliver more watts for a longer time. Miles/week builds the ability to complete long rides comfortably. When you start the third mountain pass, it really comes down to mileage. I find it a tricky balance, to be able to ride enough distance with enough intensity mixed in to produce speed gains, yet not overtrain or overreach.