Harvieu25

Besides getting some long miles getting ready for 6 gap, would it be wise to do short to mid length rides at high intensity to boost my current endurance?
Been getting rides from metric to 80 miles, today was 70 miles with 7600ft ascent.

Friend thinks LSD should be looked at but I think more time at threshold is needed since at least one of the climbs, Hogpen will put me at threshold for a while.

rubiksoval

Yes.

Carbonfiberboy 

Lots of threshold or sweet spot time and a good bit of over threshold time. Over-unders on a long varying grade are great. The more you force yourself to recover during training rides, the more endurance you'll have. I see a lot of riders take the hills hard and then back it way off. I like to keep the pressure on and force myself to recover in upper zone 3. Like we see riders like Contador do: hard accelerations and then hold a hard pace, repeat. It's not just talent. I find 4 hour training rides just about perfect. Over that and you're not able to go hard enough to get a training response.

It's a good idea to include a weekly day of hill repeats, say 25 miles and a day of speed work, again say 25 miles. Also a recovery day and a day of moderate, then a serious training ride on the weekend. Some people recover fast enough to do back-to-backs on the weekend, but I'm not one of those. Those who can are fast, no doubt about it.

Harvieu25

Thanks.