as mentioned, look at 2x20min intervals as a minimum if you can go to (3x20 or 2x30 then great do that), and dont overdo the intensity, especially in the first few minuites.
the crux is you need to do intervals that are predominatly training your aerobic system, theres a decient chart in this link that outlines where the anerobic aerobic fall off/ take over,
http://www.gbosonapps.net/training-concepts.html
work wioth your heart rate to check you are not pushing too hard, if anything set your target power a little low so you can hit it for the full interval(s) rather than carking out, as thats goig to skew the traiing towards the non aerobic area.... you can always add a few more watts on at the end of the interval/ next training session.
I also like to get in a 1x60 session occasionally, justt to mix things up a bit, it dosent need to be balls out or anything, its just a good way of getting another hour of sweet spot in.
recovery wise, just get moving somehow, even 15-20 mins on the bike at low intensity will help (say 1/2 ftp) or even just go for a walk, get that blood round your system to aid recovery without stressing your system.
fueling, just eat somthing to cover the workout a bit before, a banana? and get some protein. its worth getting on an app like myfitness pal to keep a check on calories so you dont end up gorging after a workout, bt generally try to limit the meat a bit, and get some fruit/grains/ veg in there, gradually you'll learn what fueling you need ( everyones a bit different) for endurtance training you shouldnt need lots of calories over what you need to run like you would with weight/sprint training.
the crux is you need to do intervals that are predominatly training your aerobic system, theres a decient chart in this link that outlines where the anerobic aerobic fall off/ take over,
http://www.gbosonapps.net/training-concepts.html
work wioth your heart rate to check you are not pushing too hard, if anything set your target power a little low so you can hit it for the full interval(s) rather than carking out, as thats goig to skew the traiing towards the non aerobic area.... you can always add a few more watts on at the end of the interval/ next training session.
I also like to get in a 1x60 session occasionally, justt to mix things up a bit, it dosent need to be balls out or anything, its just a good way of getting another hour of sweet spot in.
recovery wise, just get moving somehow, even 15-20 mins on the bike at low intensity will help (say 1/2 ftp) or even just go for a walk, get that blood round your system to aid recovery without stressing your system.
fueling, just eat somthing to cover the workout a bit before, a banana? and get some protein. its worth getting on an app like myfitness pal to keep a check on calories so you dont end up gorging after a workout, bt generally try to limit the meat a bit, and get some fruit/grains/ veg in there, gradually you'll learn what fueling you need ( everyones a bit different) for endurtance training you shouldnt need lots of calories over what you need to run like you would with weight/sprint training.