>>1481349in trainingland, hour rides should be stuff like the following
>40m SST (90%-95% FTP)>2x15 or 3x10 @ 100% FTP with some 30s punches>5-7 3 minute intervals of MAXPOWER hillclimbing. realistically that's 150% or so of yer FTP>fun exercises in self destruction like pic related>fucking cadence drillsif you're just noodling along you won't get much out of it except for a donut of calorie burn