Bit of a conundrum as to how to structure my training weeks during my Road race season with respect to sustained SS/Threshold work.
Typically doing 50-70 mile (so 2-3 hour) RRs on Sundays during the summer, and need to treat them as ‘B’ races to be anything more than pack-fodder (and I’m targeting a category upgrade), so I lose Fri/Sat/Sun/Mon as training days (Rest or Easy/Openers/Race/Rest) and have Tue/Wed/Thu to do most of my training.
- The races often have short climbs so require decent repeatable anaerobic & VO2 Power but can also be attritional on the more rolling ones.
- As a rider who does better in attritional races and breakaways, I find maintenance of sustained power(~1/Week) is an important part of my best race form, and that I need to keep working it or it goes away and I’m pack-fodder due to a very average sprint.
So i’ll be following the Rolling road race or Criterium plans for most of my season. Neither of these have much sustained work. There’s no threshold or SS work in the low volume plans, and only a Sunday SS in the Mid/High volume, so by default I’ll be losing that on most weekends. The Climbing RR plan doesn’t have enough anaerobic work.
How to best structure Tuesday-Thursday when I have a Sunday race? I can probably manage 2 interval days, 3 back-to-back might be doable once or twice but would kill me in the long run. I’m basically trying to pick 2 of the 4 interval workouts from Mid/High volume, but one has to be the Sunday SS, so its 1 out of 3. My other idea is to shorten the taper to my 2 A races and spend more of the race season in the build plans?
I typically have up to 2-3 hours a day to train on Tue/Wed/Thu. Which workouts from those plans should I keep, and which should I drop?