Welcome to the wonderful world of cycling. I am an ex decent standard runner as well (M -2:47, Half 1:17 5k 16:48) and started riding and time trialling a few years back. Would agree with the just ride more and pick the low volume SSB idea. I would add that some serious strength training would be in order a couple of times a week - I found that hugely beneficial - although that may be because I am 5’7" and 60kg! I think developing a bit more muscle mass helps especially when starting to push the SS/Threshold/VO2 max sessions (and these will bring you on massively). In the first time trial I did my HR maxed out at 151bpm when I was 46, Now I am 51 and in a 10m tt my HR is in the range 165-171 despite being older…I am convinced I now have more muscle mass to use and therefore a higher heart rate. Also keep at the TR sessions - they work - I have seen a 25% increase in power since I started TR last October - like you say if you have the engine you can make big gains quickly. Good luck.
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