Originally Posted by threeteas

Thanks again for all the great suggestions. This is my plan: I started making my Sunday rides pretty hard--a group of friends, many of them ex-road racers, goes out for 2-3 hours and we do race simulation kind of rides on pavement/gravel (attacks, hard efforts, sprints). I'm also going to add 30/30 intervals mid-week and the rest of the time will just be Z 1/2 riding and upper body or core work. I feel like two very hard rides during the week is all I can handle right now.

As for 30/30 intervals--what should be the duration? 15 minutes? Or, do two sets of 30/30 each one 10 minutes?

Does this sound like a plan?