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@umop3pisdn
Turbo training
I have two main sessions that I do:
The Gordon Wright Pyramid Interval Session:
http://www.abcc.co.uk/high-performance-interval-training/
An adapted and updated version of this is one of my core turbo sessions (when I do them... need more discipline this year). It's horrible and it hurts but it's probably as close to a 'magic session' as you'll get. I always do this from a state of full recovery cos it's hard enough without being tired before hand. You won't be doing much the day after. Each interval done at the maximum effort that can be sustained for the interval duration.
I do:
Warmup
8(15s on/45s on)
8 minutes active recovery
6(1 minute on/2 minutes off)
8 minutes active recovery
4(5 minutes on/ 6 minutes off)
6 minutes active recovery
Warm down
If I don't have time for that session I do 2(10(1 minute on/1 minutes off)) with 10 minutes of active recovery in between sets.
Other training is sweetspot rides on the road and racing. Very rarely ride for over 2 hours.