I use TR doing the winter months and once May arrives I start riding outside. This year I entered a road ride that is 65km. It is not a race but I would like to finish with those at the early part of the time. Prior years the early riders are in the 2 hour timeframe. My goal is to get in under the 2 hour 15 minutes time. Currently I can maintain that pace for 40-50k or so.
Currently I am riding outside in the 2.5-3 hour range on Sundays. Likely to get a bit longer as weather improves. Tuesdays I ride a hard 40-50k, say roughly 1.5 hours. My question is what to ride on Thursday and Friday. I dont know that it makes sense to try and fit in say a Sustained Power Build(some of the rides-cant handle all of them) to what I am doing or should I just add VO2/Threshold workouts to my Thursday and then what do I do on Friday. I am in my late 50s and do have some chronic health issues to deal with so recovery is critical. I am also prone to trying to do too much too fast so thought best to get some input.
Any help on what to do would be appreciated.