Originally Posted by gsteinb

I did that in what was arguably my best racing year (09). My back bone work outs were 3x20s, and weights the other days (trainer - weights - trainer). I won the spring series, the NJ state series, the track series, 35+ state crit, and medaled in the elite crit. I did some other kinds of intervals starting in February (we start racing in march). That winter I typically took saturday and sunday off. I was also doing a much higher volume than I'd do now. It seemed pretty effective.