If you've had the years and years of base then it shouldn't be a problem. Just do a block (I also don't know what a crash cycle is) of M-T-W 2x20's. By Wednesday you should be hurting bad. Thursday rest. Friday tune-up ride. Sat/Sun race or group rides. I'd stay away from mid-weeker club races right now. Build up those 2x20's. I think that'll be your quickest way back to fitness.
If you don't have that base then you might just try a Monday-Tuesday 2x20 block, rest Wednesday, 2x20 Thursday, Friday tune-up, Sat/Sun race/group ride.
Last edited by Stallionforce; 05-02-08 at 01:25 AM.