Special Snowflake Question: Building a build.
I have lost fitness, notably, base fitness is fairly poor. To overcome this, my intention is to complete at least 1x 4 hour LSD ride and 1x sweet spot session per week throughout the season (except specialty). More sweet spot in base of course.
As an individual I can only tolerate 2x hard sessions a week. Throughout the 8 week build period my intention is to race our local weeknight criterium series as hard session 1. Therefore my schedule will look like:
t: 2 hours crit
w: 1.5 hours Sweet Spot
t: gym - leg pt/strength
f: gym - core and taku -1
s: 1.5 - 2 hours ? hard
s: 4 hours LSD
I don’t care so much about results this season, I want to set myself up to be as strong as possible for next year. If you were in my position would you focus on for that Saturday session?
I live in a flat area of the UK and raw power beats power to weight most of the time.
Race profiles tend to be flat with short 30s to 2 minute power climbs every 5 to 15 minutes of riding. Races are typically 60-80 miles (2 1/2 to 3 1/2 hours). The power climbs are ussualy 350-500 watts to stay with the pack. Vying for position on the narrow country lanes also requires significant effort.
Racing can be attritional and in the past I have been successful by surviving until the sprint. (And not making use of my 5 minute power!)