March 2015 race preparation - what would you do?
Goal = Best possible performance for a 6 day 100mile - 130mile per day stage race starting March 1st 2015. (overseas)
Current status = Currently in race form, Cat 4 Masters 60+ after long layoff. Stagnating, getting tired, training started August 2013. Finishes are mid pack cat 4, first 10-20 Masters. No wins so far.
Progress since November = +- 30 watts FTP gain. ( Was aiming at 50 watt gain, did not happen)
Weakness = Low FTP, or threshold power, lack of muscular endurance. Looking for (may be unrealistic - don't know) 50 watt FTP gain by March next year. Cardiovascular = excellent, my legs suck though, get lactic acid build-up way before I get my heart rate high.
This is the plan:
End season now, although it would have been nice to race a bit longer.
1.) Immediately weights in the gym, legs mainly with a proper weight program 3 times a week evening and 3 times high cadence interval indoor spinning 30 minutes only early following morning. June, July, August. (Trying to get my legs back)
2.) September, start new base and work through base 1, 2, 3 build 1, 2, then peak end February. Base 3 will be loooong miles. (Weight training will stop after base 1)
PS1. Winter training weather in NC is not bad, but I have put in many hours on a Cycleops 420 with Virtual Training before, if there is bad weather.
PS2. Raced pro overseas 1978,1979, 1980 stopped riding totally in 1999. Not new to this, but finding it hard to get back after so many years away. The lungs and heart are back, but totally lost my legs. Getting them back at 60 years old, maybe, maybe not? (Zip juice is tempting as everyone that I knew at pro level back then (late 70's) used it at some point or another. Not an option at this stage though, as 1st objective is maintaining excellent health with no medication/supplements whatsoever and 2nd objective is being competitive.)
PS3. The difference now compared to more than 30 years ago: 30 years ago riding several years, from juvenile - junior - senior - pro - masters. Today = old man trying to get into shape fast, as every day is a gift. :-) In short, circumstances now are totally different to 30 years ago, so this is a new experience.