Riding Heaven's Highways on the grand tour
Join Date: Aug 2006
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then ride my friend ride.
And yes, adding a day of sprints and a day or two of intervals will help you.
You should set up a 10-12 week plan that includes days of very hi intensity (assuming your doctor is ok with this) and days of short intervals and days of longer intervals. Include one or two days per week of longer steady paced rides.
I would set it up like this if it were me.
Mondays: 5 sets of 30 second sprints, 3 sets of 1 minute sprints
Tuesdays: 5 sets of 3 minute intervals at 90% MHR
Wednesday: 3 sets of 8 minute intervals at 80% MHR
Thursday: Rest or easy ride (good day for a longer ride at 70% MHR)
Friday : 3 sets of 8 minute intervals at 80% MHR
Saturday: Long ride with mix of easy ride and hills.
Repeat for 10-12 weeks with a rest week in the middle.
1 bronze, 0 silver, 1 gold