generally following 4 week cycle, 1 easy then 3 weeks ascending load.

The hard weeks for the last 4 months it's been 3x5 minute intervals above LT on Tues, 45 minutes at LT low cadence Thurs, 2x15-25min at LT on Saturday and 2.5 hrs just spinning on Sunday.

Base phase usually gets a bit squeezed. I tend to go skiing in January, so December is more focused on running and weight lifting. February-March is back on the bike building up to the workouts listed above.

I'm still figuring out what works, so I'm not claiming the workouts above actually make sense. Overall goal is to become better time trailist. I had a decent TT in June but a terrible one last week. The funny thing is is that I actually think my legs are stronger than before - I can punch out a 2-3 minute effort in the 24mph zone for the first time ever. But anything longer than that and I just fade dramatically.