Ok @Greased_Flea I am in a similar boat, here is what I am doing/have done… having started by following 40kTT special Mid-vol and then adapting it. I am in effectively in week 8, but adapted things considerably as the season started and I worked out what the programme was trying to help me with.
I don’t have a feel for the mid vol vs high vol versions. I decided that my long outside rides would tip me over my TSS capacity with the high vol, so I stuck with mid-vol.
I do a mid week local club 10 (Thurs) and am racing TTs most weekends from 10 to 100m. (14TTs so far this season and 2 cancelled). So I include longer TT rides outside at a planned intensity as well as sweet spot sessions. In my mind, there is no substitute for being out there and also pacing and racing. My TSS is around 630 but I have done a couple of higher weeks 730 and 850 that resulted in the need to drop back (400 or so) the following week to recover. (I am 60 but think I am still 45 - sad to say)
My observations on adapting the 40kTT speciality
0) Basic principles sensible but definitely heed adapting to real world.
- The last two weeks are really taper weeks and so can be scrapped from the build and added around your A races. Though, given racing every week I am simply using a couple of the sessions in the week prior to longer A races
- Given the last two disappear and the pattern then becomes rinse and repeat the wks 5 & 6 (with a higher intensity) I found that did not feel right.
- I decided that with at least two races a week a 10 and a 10 or possibly longer, like you, to drop the race simulations.
- I added a VO2 max session early in the week as I though these were missing for me. Doing variants of Acrodectes seemed to work. These I do alongside a 100/105% FTP session an adjacent day.
- I liked the idea of long sweet spot sessions 4 and 5 x20, as this is much more structured than outside.
- I’ll be racing longer TTs at 70-75/80% so sessions like Polar bear seemed useful, if I am not able to get out.
- I dropped the FTP ramp tests. I think a flat out 10mTT or a 25 gives a better indication for me.
- and I have a rest day as well.
By the time I had done this I realised I had taken the 40kTT speciality apart and reassembled it to suit what I needed. Given I have long A races around 5 weeks apart, my challenge will be build, race, recover, rebuild, race recover.
I hope that makes sense. I realise you were asking more about the mid vs high vol variants. To me the trick is getting the appropriate type of training in for the races I will be doing, using the principles that the 40kTT approach is trying to develop (whether mid or high volume).
Does this help?