I'll read that in a sec, but to avoid any confusion I'm not a loony but I've noticed my last post is in the wrong thread O_o
Anyway, this is what I have being doing regular, have being taking plenty of rest too.
I do the intervals, I was doing 10x3mins but I changed it to 6x4mins, so I do them, I think that I should be doing them about 90% as I find I can sustain 90% heart rate for a long period, but maybe that means I should push to 190?
When I do shorter rides, 20-50 miles, I push, recently I've noticed an average speed jump up, so I used to be doing good to do 19.4, well I'm doing between 19.5 and 21mph avg over these distances now.
I do the long rides, I basically commute to the start of the long ride which is 10 miles, I tend to aim to keep my heart rate below 170, but when on the ride up hills and on fast sections I tend to just let rip.
So I'm doing 3 things, my current cycling is really none existant of slow steady rides, I just rest off the bike, sometimes I might go for a a short 3 or 4 miles loop taking it really steady to free up my legs etc..