Hi, Mel. I've recently changed my focus... I intend to race next year's Cape Epic ( more than 900 Km on 9 days with more than 2000 m /day of climbing ).
As I intend to continue with XTERRA after that I don't want to loose my speed.
I have two questions:
1) How many hours/week on the bike is enough for a amateur competitive result ?
2) How can I include speed work in my high volume rides ? On my peak _base_ week my shorter rides should be 4 hours and the longest 8 hours. Can I schedule hill sprints and Lactate threshold works in these 4 hours rides... with lots of rest between the sprints of course ?
Thanks Mel and good luck on West Champs... and carefull with the roadies !
Bye, Luiz.