Join Date: Feb 2006
Location: Newton Ctr. MA
Bikes: 2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
It seems like your proposed schedule is a recipie for burnout/overtraining.
If it were me, I'd greadually increace my time/intensity on the bike over the next 3.5 weeks and then take a 2 days off before the first crit and do a leg opener the day before your 1st race. Trying to slam a winter's worth of training into 4 weeks will probably backfire. Additionally, if you are planning on waking up early most days, your recovery will be greatly hampered, another strike against your CNS, muscles, joints, sanity, etc... Dont jump from 6 hours a week to 15.
Fortunately, as you are focused on crits, your endurance shouldnt play as big a role as it might if you were aiming at 3 hour RRs. This said, I would definitely focus on getting your legs used to high speeds, if only for short periods of time.
I'd focus 2 workouts a week doing 2 hour tempo workouts. One of these workouts would have 10 10 second high cadence form sprints thrown in. 1 workout would be 45-60 minutes SST with 1 minute bursts @ threshold. 1 workout would be 3x2' and 5x1' anerobic endurance work. If your body is up to it, check out a fast group ride once per week. I'd stay focused on less volume and more intensity. I might go for 7 hours week 1, 8 hours week 2 and 8 hours week 3 (with more intensity) and 5 hours week 4.
that's just me, though. Your body will be the ultimate determinant of how much volume and intensity it can handle. Listen closely and take your sleep, nutrition and rest very seriously.
Oh, and dont expect to be in top shape in a month. I would seriously consider setting some season goals that can be realized in late July/August so you dont feel disapointed if these earlier races dont go your way.
I wish you the best of luck, and look foward to hearing how it goes for you.