wrong question.

look at cross power files and let me know if you ever see 20 minutes of steady state riding. dollars to donuts that you won't see it

doing well in cross requires acclimating to the demands of cross, which is most likely different from the demands of a 112 mile steady state bike ride. How you reconcile the difference is something only you or your coach can decide

It depends on how many days a week you will be training. 4 days a week would be 3 days of intervals 1 day endurance ride (60-70% FTP). 6 days a week would be 3 days intervals, 3 days endurance rides.

I love swimming so I often swim on my bike recovery days. Nothing wrong with a neasy bike though as longs as its truly easy. Its not too hard to over do it on a rest day and negatively impact your next hard workout.

good point. I'm trying to reconcile a few things that really aren't in the same ball park (112 x .70 IF vs. Cx 0.2 over and over again short of puking)

Coming into CX season my days and time on the bike always go down but intensity goes up. Here are some things I do around this time of year to get ready. Mix and match these to make each training session fun and different.

I really like over/under intervals for cross prep, goes something like:
2-3 min just under race pace (just about your ftp since you will only be racing for about 40-45mins)
1-2min over race pace(1st lap pace, What can you hold for 8mins without blowing up?)
Repeat under and over till you get to a 9-12min block
Take a full rest and repeat block 3-5 times

Hot laps:
Layout a course that takes about 3-5 mins at start pace.
1 lap hot (full bore whatever you got) I will also some times mix this with low cadence to help build strength.
1 lap cool down
Repeat

Mock starts/sprints. Practice getting into pedals quickly and smoothly, starts are very important in CX.
Start with one foot clipped in and one on the ground just like in a cx race.
I like to start with a hold on the front brake, ass on the saddle, medium gear so crank comes around slow on first rev, pressure on pedal, release brake and go.
100yrds or so straight sprint to a cone hang a 90deg turn right or left and sprint out of the corner for 3-4 pedal strokes.
Circle back and repeat

Grass track or Grass crit. Go to a soccer or football field.
Big ring front, middle cassette rear
Sprint the long sides coast the short sides
Every lap go down one gear in the back(harder) till you are out of gears.
Change direction and circle the field the other way
Start big front little rear gear combo and shift one gear up each lap.
Repeat

The trick is to really hurt during the intervals. Having a friend that is evenly match to drive competition really helps.

During race season Tuesday is hard intervals, Thurs is skills, Sat and sun are race days.

Peter Snell would routinely head out for 20+ mile long tempo runs. He was by far the best in the world for about 5 years at races that lasted just under 2 or 4 minutes. So, although the cross race is basically an hour of microbursts (15 sec all out/ 15 sec off), it does not mean that every single quality session in the preparation period should be micro bursts. Tempo or sweet spot training is key in the summer to build the aerobic engine, without introducing too much fatigue or burning the rider out. The most important workout for me during the summer is 2-3X30 minutes at SST with a 10-15 sec burst every 3 minutes. Follow that up with 20 minutes of tempo with 30 seconds of high torque "stomps" (start at 60 RPM, spin the gear out, right back to tempo). That seems to capture the "going hard when f*cked" aspect of cross, but it pretty easy mentally (ok, tha last 20 minutes of stomps is horrible). These add a good depth of fitness that you'll need once the season starts, as it is hard to do much more than maintain (race-rest-race) fitness once cross gets going. In a week, I generally do this workout and another tempo ride back to back, taking an easy day between, repeat. If there is the power, I'll occasionally add a third hard day then recover for 2 days, but if the workouts are done right that is not usually an option. On the non-quality days do foundations training, cornering drills, starts & barrier practice just spinning easy the rest of the time. Skills, Drills, and Bellyaches has some cool ideas for drills. Oh, get you self a set of cheap tubulars....

I like where your head is at, but don't destroy a soccer/foosball field. Find a poorly planned park that nobody uses otherwise.

Attempting to simulate race conditions in every training session is not the best approach:

"In one of the first rigorous quantifications of training intensity distribution reported, Mujika et al. (1995) quantified the training intensity distribution of national and international class swimmers over an entire season based on five blood-lactate concentration zones. Despite specializing in 100-m and 200-m events requiring ~60 to 120 s, these athletes swam 77 % of the 1150 km completed during a season at an intensity below 2 mM lactate. The intensity distribution of 400- and 1500-m swim specialists was not reported, but was likely even more weighted towards high-volume, low-intensity swimming."

Because the aerobic system plays an important (possibly entire) role in removing blood lactate produced during bursts of high intensity (an anaerobic effort), a strong aerobic system is just as important as a strong anaerobic system in races involving short high intensity durations. Thus, LSD should play an important role in training.