What training method would best suit a cyclist? :)?

It is hard to say what would 'best' suit a cyclist. It really depends on the person. All of these methods have a purpose. For me personally, long interval training is what works best for immediate results, yet in a training week i do a mixture of these. variety in how you train is what continues to make the sport fun and interesting. When i train i most often do intervals and continuous. I'm not a huge fan of fartlek but i will do that occasionally. It is honestly all about the specific rider and what helps them be their best.