Making a kilometer blurry
Join Date: May 2006
Location: Austin (near TX)
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Crank up the intensity. You can do well in a Cat 5 crit with 5 hours of training if it's focused. Get good intensity, and good recovery. Remember that fitness is only part of the equation, so you might want to work on cornering, and if you can get a partner, bump drills on some grass.
Each week, do one workout each of: 15s sprints, 1 minute intervals, and 3 to 5 minute intervals. Do some workouts with full recovery between efforts, and some workouts with little recovery between efforts. That will take 3 of your hours. If you feel ok after those are covered, you can spend your last 2 hours on a TT effort and/or pacelining with friends.