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2 x 15 hard
2 x 20-30 middle
1 x 45-90 middle.Any advice on the best-bang-for-my-buck session to supplement a 200TSS (normally) club run with a few sprints, and a 120TSS tempo midweek chain gang? I'm struggling to find the time around uni/family recently so am missing indoor sessions. I can probably squeeze an hour in a couple of evenings a week, most likely Tuesday and Thursday/Friday.
I'd like to be competitive in Cat 3/4 crit and track league in the spring, and last 30 days put me at close to Cat 3 according to WKO4 power profiling.
Should I just be doing sweet spot/tempo sessions and sticking sprints in as and when, as other people have mentioned? I definitely don't have time for LSD.
Or something like:
Tuesday - Threshold (starting at 2x10, 3x10, 2x15, 2x20 as I go on)
Wednesday - Tempo-Threshold chaingang
Thursday - Recovery/something else depending on how I'm feeling
Friday - ? Over/unders? VO2 max 20:40/russian steps etc?
Sunday - 40-60 mile club run, normally tempo with a few sprintsThere's also the possibility of strength and conditioning circuits at the gym...
Or is it still faaaaar too early to be thinking about it, and I should just be doing Endurance/Tempo until Feb?
dglshrn-
Ditch the club run, you'll get better bang for your time by training alone and specific. Unless you enjoy it then keep it.
You're not just doing endurance tempo, your doing threshold too. That chaingang will be hard; probebrly with Vo2 efforts inc.
What you're doing looks fine. Shame you can ride saturday or monday, with your bigger day Sunday.
IT looks like a lot of harder work, so careful you don't burn out. If you're off thrsday and saturday, I'd make Friday the hard session, maybe some proper threshold work. And maybe make tuesday a bit easier Maybe 1h30 + Z2? as wednesday is hard. But it just depends how you're getting on and if it's tiring.Don't bother with gym stuff, just use that time to ride the bike. Or maybe do some foam rolling.
skinny
If you're on the turbo, sack off anything under Z3. Don't waste your time.
Do 3 workouts a week.
Maybe
2 x 15 hard
2 x 20-30 middle
1 x 45-90 middle.
If you're untrained a lot right now, keep the duration shorter. Take longer rests between efforts. And keep the power down.
Then if it's okay, go out at the weekend one day for a longer ride. Not slow, pushing on.
Have you tried leg warmers under bib tights.
My right foot goes numb sometimes, but I got some neoprene overshoes and wear merino socks and thick bib tights and my legs stay warm and my foots been okay.
http://www.chainreactioncycles.com/endura-deluge-zipless-overshoe-aw16/rp-prod80220