First some background; I'm 51 and have raced at the Masters/Cat 5 level for the past 10 years. I've never been much better than a pack finisher.
This year I'd like to do a little better. My goal over winter is to see a 10% to 25% improvement in my power output, specifically for the 5 and 20 minute efforts.
I'm an Aussie, stuck in Canada so since November it's been bolted to a fluid trainer in the basement. In order to keep up my motivation, and to delay the onset of insanity, I've been restricting my sessions to between 45 and 60 minutes. I read that it's OK to use a shorter time period if you really use the time well and concentrate on intensity.
Anyway, I schedule 2 hard days followed by one rest day. Some examples of a hard day would be a) weights - stepups and lunges or b) 1 minute all out intervals X 8 or c) 5 min efforts X 5 or d) 20 min efforts X 2.
My question is this; after some small initial gains, I've plateau'd. In your opinions, am I doing too much, or too little.