Forced inside... what do you change?

Looked at the forecast last night, expected a cloudy morning with light rain in the afternoon. Enough time for me to get out and do 4 hours of endurance work, including some 2x20's and 6-8 VO2max intervals, 2-3 minutes.

Woke up to pouring rain, 6*C temperatures, and rain pushing through until tomorrow morning now.

Really bummed, was looking forward to the ride on one of my favorite routes. Can it be replaced outside of doing 4 hours on the rollers? Maybe a 2-a-day workout on the rollers, 2 hrs at a time?

VW

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Cycling Blog - Training with Power

I don't think it's necessary to replicate the 4 hours indoors. I'd do the intended intervals during a 1-1.5 hr workout in the morning, and then maybe a 1-1.5 hour tempo spin in the evening if I felt like it. Remember that your 4 hr outdoor ride would probably contain 30-45 minutes of coasting, so no need to reproduce that time on the rollers.