For those who deliberately train (as opposed to just riding for fun), what sort of weekly schedule do you use? I want to balance various workout formats to achieve a combination of results. I've been doing the following:
- Intervals: Pushing to anaerobic intensity and often to max HR for ~30 seconds multiple times, separated by a few minutes at moderate intensity... I try to do this once a week
- Medium distance and pace: Typically 20 to 30 miles with most of the ride at tempo pace (approaching but not quite reaching anaerobic level, output near my FTP for ~1 hour)... I usually do this once a week
- Endurance distance: 50+ miles at easy pace, but sometimes including big hills that can drive my exertion higher for extended periods... I wish I could do more of these, but you know, I have a family and a job and stuff, so I usually only ride this far about once per month.
Most weeks I ride two or three times and run at least once. Running might entail a 5k race, an interval workout (jog 300m/sprint 100m, repeated six or eight times), or moderate pace for 5+ miles.
I want to develop my abilities for multiple disciplines. I'm entering my first crit race in a few weeks, but don't have aspirations for racing often in this format, it's just a fun one-time or maybe once-a-year event. The very next day, I'll enter a 27 mile road race. And I like long distance races and relays, like four-man teams taking turns to do ~500 miles (including mountain passes) in 30 hours or less, or even a lone rider doing 205 miles in one shot, i.e.
Lotoja, which I plan to enter next September. Therefore, I think I need to train for various athletic abilities; I can't just focus on climbing, sprinting, or endurance alone.
What advice can you give me for an effective weekly plan? If it helps, I am 52 years old and moderately fit. I've been a pretty avid cyclist all my life, but really don't know much about training.