im just recently getting back into racing at 30 and the last time i raced i was 23 but when i was 23 i was just naturally in better shape especially since i commuted to work 15 miles every day except weekends, now i am 30 and i dont do the 15 mile daily commute and also i moved from a very flat place (mississippi) to mountain bike heaven (blue ridge mountains of virginia) :)
so i have lots of climbing to get used to obviously since i was used to mostly flatland singletrack.

i was thinking of picking 3 days a week just for training and maybe to work on climbing one day, sprints another day, and then my actual riding and distance another day, i was wondering what methods other people may use and also if maybe anyone has some input on the method i selected and tips pointers etc.

thanks
Daniel :D

are you training on the road or on the mountain bike?

MTB it becomes hard to limit yourself as the terrain changes a lot. If you don't want to climb any hills it can be hard to find a route to do that on.

I think you are going about it OK for a 3 day plan, just make sure to rest day after a ride or spin lightly to recover.

thanks for the reply :) well a combination of road and trails most likely but mostly trails because cars around here will run you right off the road if you arent careful.