I did intervals today - started with 1 minute sessions, moved up to 2 mins., then 4+ minute jams. Recovered between each jam ( no HR monitor, I generally know when I'm recovered). That was a 10 mile warm up followed by 28 miles of intervals (hilly, windy terrain, about 1:30 of more or less continuous intervals/recovery), followed by 12 mile spin back home, 50 mile ride. This week:
Monday - very easy recovery spin, small ring - 30 mi
Tuesday (today) - intervals, 50 miles
Wed (tomorrow) - lower gears, 35 miles, some hills, semi-recovery
Thurs - hill repeats, 6x up 2 similar 1.5 mile climbs (either side of a ridge), about a 35 mile ride.
Fri. - small ring recovery spin, 45mi.
Sat. - 20 mile circuit race,
Sun- 35-40mi hard group ride (similar to a race, longer)
The question is this: I presume I can go hard two days during my week and then harder on the weekend again if I allow recovery days (Monday, Wed, Fri). I'm 49. My legs are fried today after that interval session. Does the schedule above work? Not enough rest? I'm not sure how you train to race without putting the kind of miles describe above, but not sure if that recovery time/agenda is sufficient.
And yes Dr. Pete, I promise to use the HR monitor next week. Sorry coach.