4 1/2 hr solo ride yesterday, mixed in some long tempo intervals and finished off with an 8' FTP effort plus a short sprint that took a 4 yr old Strava KOM. Super fun ride, I felt great the entire time.
I've doubled down on higher carb / low fat, and my recovery, sleep, on-bike performance, and energy is absolutely insane. No food restriction, and have actually lost a couple of pounds despite eating all the carbs I can physically keep down. Based on feel, I expect my FTP is up another 10 watts when I do the next test...