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.

That is a huge pile of question! I obviously can't tell you exactly what to do because I am not your coach but I can give you some guidelines on a way to manage these types of workouts.

I think you are better off to work on one thing at a time. I think "strength" can be improved witht he strength workouts and LT type workouts. These also tend to be more "aerobic" type work.

VO2 max and max power work tends to delve into anaerobic systems, so I will put them in a seperate pile.

When you work on strength and aerobic fitness gains you can probably do a bit more volume as this type of intensity is lower than when you are working on maximum power and speed. Therefore, I think the strength work can be incorporated into the "_base_" or winter portion of your season. As I have said before, _base_ does not need to be garbage and nothing miles. However, if part of your _base_ preparation includes increased volume for mileage, you need to keep intensity down.

In the _base_ phase of your season, I would build a program workint on strength and LT. Building the amount of work over a number of weeks, planning some recovery.

As you progress towards race season, then you can start to work on your VO2 max and Power. As you race, you maintain your aerobic strength and LT, so you can do all of your specific work on speed and power. These workouts require a significant amount of recovery and volume does not work well with this kind of work. However, when you do some of it along with racing you can improve well over a period of weeks.

M

Thanks, Mel.