My weekend endurance rides are usually limited to 2-3 hours. Such length allows me be a productive family member, son, husband, father of 4. About 30% of total duration is usually spent in low zone 3.
My main objective is to develop muscular endurance for a 7-hour cycling marathon (Maratona dles Dolomites). My secondary objective is general aerobic endurance to further build FTP.
Early morning rides like these leave me slightly tired but not overly fatigued. I can usually do all-day errands with only a short afternoon nap.
Taking all of this into account, should I do more or less time in tempo zone? Higher or lower intensity? How do you structure your endurance rides?