Cycling Fitness / Training Advice

@andyp improved endurance I guess and sustained power. I've started adding a bit more purposeful strength and conditioning in as well but this is for a host of reasons including avoiding injury, and yeah as @TTM says tipping over 5 would be nice too. Especially as I turn 40 pretty imminently.

It sounds like you're doing all the right things already, especially with the strength and conditioning stuff on top. I've found Trainer Road sessions pretty good for building sustained power, so definitely worth a try. I think the key thing to any training program is the ability to continue to enjoy your riding, once the sessions feel like a chore then it's game over, for me at least.

Don't worry about turning forty, I think you have a decent number of years to improve still and achieve that 5 w/kg goal!