The framework I noted last week is getting some meat on it:
Jan 1st – March 4th: Base
1 SS session on the rollers
- Increase the duration of this each week. Something like:
- 5 x 9 SS
- 4 x 9 SS + 1 x 9 FTP
- 6 x 9 SS
- 5 x 9 SS + 1 x 9 FTP
- 7 x 9
1 VO2 Max session on the rollers
1 ride outside (I’m probably going to by studded tyres!)
March 5th – April 16th: Build
Outside as much as possible (some short race pace intervals during long ride)
1 hard roller session (2 – 5 min intervals at very high power )
1 2 x 20 @ FTP session
April 16th – May 1st: Peek. Very hard shit.
Outside session (lots of race pace intervals)
Distance session builds intensity. Under/over race pace. Strong finish.
May 7th – Race
Or something like that!
Winter has hit hard here. To help with the outdoor riding I just bought these: