Small update just to check in -
I read over this thread periodically just to keep things fresh in my head, and to get some ideas.
After the race I took off the entire next week from any activity. The next week I pretty much jumped back on the bike ready to go, and didn't do any intensity, just sorta rode, my total hours were maybe around 10 that week.
The 3rd week back I was on normal routine, and decided that rather than continuing the "just riding along" thing I always do after the climbs, I'd still hit the trainer 1-2x a week, out on the patio, watching squirrels and birds, so I can maintain most of my race fitness, and not start from scratch in the spring.
Workouts on the trainer have been longer duration than I was previously doing, they've all been 1 x 20 mins at about 300-310 watts. Slightly higher than I should be according to math and tables but it felt comfortable, and since I was only doing 1 of the long intervals, I wasn't too worried. Also, it was still extremely humid here, and sitting still, on a trainer, in that kind of humidity kills me, so to avoid killing myself, that seemed like a good compromise.
This week the weather finally got "fall ish" and my 20 min interval went very well, wasn't breathing hard or dehydrated afterwards (chugging 2 bottles usually in the heat). So I'm going to throw in another 10-20 min interval after a 5 min rest and see how that goes. Seems to be a staple workout to get your power up, the 2 x 20 min, so I'll use that as a goal. Also, I seem okay sitting and doing the long intervals and can probably do 1 hour FTP sessions to get data over the winter. I think when I get to the point that I'm doing an entire workout at this year's power average, I'm going to drop down the total time of the intervals and increase the power slowly. I will spend some time at this year's pace though so I sorta form a base there, which isn't a bad thing, just not what I want.
I was off from work today to burn a vacation day and went for an uptempo 3 hour ride. I ride solo, this is actual data off of my Garmin, no shenanigans, no going faster just to get better numbers, I was riding at a comfortable, uptempo pace. Breezy, not too warm but in the sun it was borderline, rolling hills, and my Garmin stops recording data if I dip under 3 MPH, but I was rolling through a lot of traffic here and there. Like I said, real numbers, nothing done to it. I noticed my HR was elevated by about 10 bpm even while just getting going, could be allergies or I'm catching a cold, but I feel fine.
Thanks everyone for the advice, you've helped greatly. I'll try to keep posting info unless we're all bored with this thread.
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