Winston - I am a triathlete and my training has rarely focused on intensity but rather longer, slower training along the general understanding I had of Phil Maffetone's training methods. I would do some higher intensity work but I was absolutely convinced that if my HR got too high in the base season I would sabotage my entire racing season. Wrong.
After a just a few months of CrossFit last year I had the best racing season ever. I have had the same general experience as you Winston in that my biking has improved, but I noticed it more in my running for some reason. The cross over benefits of CrossFit are huge. Having undertaken the CrossFit way I find that I am better at everything I do.