Help me improve bike "fitness" off season

My cycling program was designed with the goal to improves athletes' ability to do more work over time. Specifically, to improve your ability to do more work for roughly 1 hr; this refers to critical power or the work you can sustain at a given heart rate. If you manage to improve this, then you will achieve a series of adaptations that will help you go faster, longer or both. Of course the program will only take you so far and you will have to adjust or later do specific work related to your main racing event

The volume vs intensity argument IMO doesn't apply to most AGers were the biggest limitation is time availability for training and consistency. For that reason, in general, most will benefit from the ride lots mantra; ride easy/long/hard/easy and anything in between. The program has both: an element of intensity focusing different adaptations and volume on the form longish/steady rides. Still, since time is the main limiter for most, the plan focuses more on intensity. You can add volume depending on your goals, time availability, etc.

I hope that helps.

It helps a ton Jorge. Thanks. That was kind of what I was after. I found your 4.0 and started reading.... but specifically what the point of focused training was, and you answered that.

Most advice here is run easy so you can run more. That will take you pretty far and if you want to go further then you have to do more focused stuff. So that was my thinking with biking now, but with cycling there is not the same stress as running and increasing intensity can be handled... 

So ya, 3 times a week is certainly reasonable on a trainer. I'll have to get my but back in the seat and start first of the year.