Making a kilometer blurry
Join Date: May 2006
Location: Austin (near TX)
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For the way my seasons generally come together, I would probably try to spike in late June (VO2 now, start AWC and sprints in 1.5 weeks). Then I'd take two weeks of base (this is low-tempo stuff, not easy endurance). Third week in July, I'd start the threshold intervals for 3 weeks (week of push, then pull, then push FTP), then 2 weeks of VO2 and FTP, then three weeks of AWC, VO2, and FTP.
For the state RR, you're going to want to make sure you get a long ride in every week, maybe 4-5 hours ideally, with a couple of those hours up at that low tempo rate. You can also combine by starting the long ride off with another workout (2x20s, two sets of ZCIs™, 6x1x5s, etc.).
These are the kinds of things that work for me. Everyone is different.