Forgive me if I blazed past the parts that were about CF (It's like a dog whistle or and inert gas..I have no sense of it at all)
BUT...you did said a couple things that are right in my wheel house...getting better at real endurance sports Tri and MTB and getting stronger. I'd like to suggest a resource
I've worked both ends of the spectrum at different times but Shane is having real success working both concurrently. His approach is elegant and effective. I'm sure he'd answer questions as well if you had any.
Again...it's a long way from hybrid training but frankly it's superior in almost every way.