The long and short of it is - we don't.
I'm afraid you grossly overestimate my capabilities if you think I would have done any better than you.
But I agree with much of what you say about training intensity. Variety is the key to workouts, much like your described running workouts. But you've got to incorporate sprints and intervals in your hard-riding days. This time of year is also a good time to work on low-frequency, hi resistance riding to develop power on the flats and the rollers. Single-leg riding is also helpful for developing a good smooth cycle.
All things that I wish I had more time for. Saturday it was 90 minutes on the trainer in the garage as I listened to the soothing sounds of the rain pelting my garage door.
Good ride report Archaea. I look forward to many more in the future.
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