Reddit reviews Base Building for Cyclists: A New Foundation for Endurance and Performance

You're bound to get some more detailed responses soon, but:

I much prefer to train "slow" to go fast. My riding now is what I pulled out of Base Building for Cyclists

What it should do for you, and certainly does for me, is speed up my recovery rate, and allow me to tap into more power when I really need it. Riding in the pack should be cake for you, you're even younger than I am. (24) If you are having trouble in that aspect, just train easy and get lots of miles. This isn't weight lifting, you don't need to go really hard to get stronger. The miles are the key, and you will find riding "easy" will actually not be much slower than if you push yourself. I found my average pace actually came up to where I was very quickly.

Not to mention it allowed me to recover incredibly easily.

You should definitely NOT train near max heart rate all the time. You definitely should train at lower heart rates for extended rides.

I'm not an expert by any means, but this is what has worked for me.

Next up is the question why and where/when during the race did you get dropped?

No worries - cycling is full of random terms that you have to get wrong a few times before you start to sound like a real cyclist!

As far as long-term plans - you can't go wrong with anything by Joe Friel

https://www.amazon.com/Cyclists-Training-Bible-Joe-Friel/dp/1934030201

And again, there's nothing wrong with an intense program this year so you can get some racing under your belt - just know the limitations of it. Also, since cross is so technical, a season of racing on a shortened training plan will probably do you wonders next year. That way you won't have any jitters and will know what you're in for.

Also, "Base Building for Cyclists" is very good as well:

https://www.amazon.com/Base-Building-Cyclists-Foundation-Performance/dp/193138293X

Learn about, and then enact base building. After you do 3-6 months building an aerobic base, decide on your on bike goals. Here's great book on it, and it also introduces you to training other areas of your fitness. If you get through a program like this, and still want it, you'll have a good idea what types of goals make sense for you. Then read Friel's book, join group rides, eat as much as you want etc, etc, etc

As a bonus, base building will semi-permanently change your circulatory and respiratory system.

I believe it is 60-70% of your HR at FTP / 30 minute. Ideally you would use a power meter instead of your HR though.

I'm going to plug a book that I think is great for base training. http://www.amazon.com/Base-Building-Cyclists-Foundation-Performance/dp/193138293X

The back appendices have starting base training programs for beginner / intermediate / advanced riders.