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Sorry yeah i was assuming the tail end of the cross season was finished as the current covid restrictions would extend beyond that. If your still hoping to race and have little time an interval based approach will give the best bang for your buck in the short term. 4 hours base training rides aren't totally necessary for you as your races will only last about an hour. 2 hours is fine or even 90 minutes if you can include your over/under geared efforts or some microbursts into it. Then 2-3 hi intensity interval sessions a week. If you can squeeze 3 in a week make one of them technique based like but still including some sprint efforts. If you've got a month thats 8-12 sessions so you can get some progression and gains in that.If your doing the session you mentioned earlier i would suggest every week increasing the intensity of the easier stretches that way as you get closer to your race the session starts to become more like a traditional over under session and feels more like a race. If you have a turbo with power i can recommend a couple of 2 week blocks that will give you a real short term boost but these are truly horrendous.
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Retro_Bastard
@fizzy.bleach
One more point, and i appreciate i'm kind of treating you as my personal coach now, @Retro_bastard, one of my constraints is time, so i'm not really able to do weekly 4-hour weekend rides to build the base that most plans use as a foundation.
that's why i started looking at higher intensity work because i thought it would suit the kind of higher intensity riding i do. so in your suggested plan, my weekly january mileage would be... 30 or something? Very low really.