Training this winter

I'm going to try something more structured this winter and will be getting a turbo and I have already started back at the gym.

Quality not quantity will be my watchwords this time. And periodisation. Although it's not really a word.
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I got mysalf a turbo trainer a couple a months ago. I did about 3 x 45 min sessions over a week or so before my last race (on top of other riding) and felt so much stronger in the points race, especially recovery, which Im usually shit in. It may not be related, but was the only differnce in my training.
I think the quality over quantity thing is true. I did a 10 min warm up, alowly buiding up to 'vaguely out of breath riding' (I dont have a heart rate monitor as yet).,
then over the next 10 mins I rode as hard as I could, really fucking hard untill I thought I would die, for 50 seconds, then span for 1min 10, then repeated this cycle for 10 mins.
After 10 mins of that, I rode a gentle to 'vaguely out of breath' for 10 mins, then 10 mins of the sprint interval training thingy again, then 5 mins warm down.

It seemed to work, and I couldnt be bothered with charts and shit. Like you's above, it makes my head hurt, where as Im looking for my legs to hurt!