Hi, Mel. We receive lots of source of information concerning to workouts from magazines, internet, friends, coaches, etc.
I've made a brief resume of my workouts other than the long aerobic rides.
I know it may be difficult to do it but I would know if you could say shortly when ( concerning _base_, build and pre race periods ) I should do each of the workouts and how many series and repetitions of that. I know it can vary a lot but just as a guide.
STRENGHT:
- Muscle tension: 8' hill intervals with high gear and slow cadence
POWER:
- Power starts: 10" standing sprints starting from 0 km/h, high gear
- Hill sprints: 10" standing hill sprints
VO2 MAX:
- VO2max: 1 to 3' hill intervals
LT WORKOUTS:
- Steady state intervals: 5', 10', 20', 30' and 40' intervals at LT
- Climbing repeats: 12' at LT
WORKOUTS TO INCREASE LT:
- Speed intervals: 40" over LT 20" under LT
- Over/under intervals: 10 to 6' under LT and 2 to 6' over LT as:
1st week: 10' under LT and 2' over LT
2nd week: 8' under LT and 4' over LT
3rd week: 6' under LT and 6' over LT
Thanks Mel ang again apologize me if that's too much work... ahhh and good luck on West Champs, Luiz.