I’ve been doing some recent studying about "training"/riding. The basic idea that I’ve gotten so far is: 75-85% Zone 2 (aerobic, but not anaerobic) riding. This is a nice even cadence with a comfortable but working heart rate.
the rest is mixed between Zone 3 (pushing it in intervals or a higher pace) and Zone 4 (hard climbs and sprints for shorter periods of time). I’m going to try to plan a regime out before my next race, and see if it gives. Hope these ideas help.