carbon is too light
Join Date: Jul 2008
Bikes: Cannondale Road / Orbea TT
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Tuesday: 2x20 minute intervals
Saturday: Hard group ride
The week of the race, train monday and do 3x5 minute intervals instead of SST, easy/short Tuesday for active recovery, then rest a minimum of 3-4 days, completely off the bike, before your race.
Start with 45 minutes of SST, then build to 75 minutes in 15 minute increments each week, or if you are in pretty decent shape, start with 60 and build to 90 by week 3. If you start getting overly sore, immediately decrease the volume of the SST by more than you think you should.
So recap: 3 weeks of training, mainly building threshold power, increasing volume each week, then a mini-1-week-taper before the race.
You don't need sprint intervals or vo2 max intervals or anything of that sort at this point. Building threshold will keep you from getting dropped. Maybe some good tactics will land you near the front and genetics may be on your side for a decent sprint at the end. If not, stick on a fast wheel like glue, and hope he can tow you all the way to the finish.