What a minefield......
I don't know my FTP from my threshold from my arse. I want to improve my XC race performance for 6 hour events.
Each week I try to do a VO2 max intervals on the turbo (1hour), a 2-4 hour intense ride and a 6-7hour long distance ride at lower intensity.
If I have a weakness it's seated power - what I have is gone after 2 hours. When racing I'm pretty consistant laptime wise but it's an exercise in energy management not pace! I was midfield in the Erlestoke 6hour just gone.
I can make a bit more time for the turbo if required though I find it hard to get through the pain to HR zones I regularly access on the bike.
Anyways advice welcome!