Alright after about 8 weeks of specific crit training I am finding that my endurance is weining a little and my areobic system is not quite where it should be. Since I only have 2 crits in the next 4 weeks I have decided to focus more on tempo rides vs interval sessions. Basically I am trying incresase my aerobic capacity which is important is riding in a fast group (along with LT). My new schedule currently looks like this...
Monday - OFF (or recovery) - precedes race or hard group ride
Tuesday - Hard group ride with fast climbing, LT work in morning (intervals or hill climbing) about 22 miles
Wednesday - Long Aerobic Tempo ride (40 - 100 miles)
Thursday - Practice Crit, Night (45 minutes) or LT and Anareobic intervals)
Friday - Medium Ride, with mild climbing, 25 - 40 miles
Saturday - Short trainer ride, low resistance, 1 hr to 90 minutes or OFF
Sunday - Race or Long Internse group ride (40 - 60 miles, lots of hill work, fast pacelines)
I previously did very little aerobic work on Wednesday or Friday and spun on Saturday. Basically it was Monday off, Tuesday hard group ride, Wednesday 60 minutes of intervals, Thursday group ride, Friday intervals but that was too much and no base riding... and my aerobic system and body felt it, overtrained and lost quite a bit of aerobic gain in the process.
I did not really get a good base in this season (started training late) and I am feeling it. Nothing is as good as a good 3 months of base but will adding the milage 2 days a week help out my base? I can not go completly back to base, I have some important crits coming soon so I need to continue the internsity work. I am also planning two 40 mile RR's later in the season that I need a good base for.
Also am I hurting the aerobic work on the two long rides (Wednesday and Friday) by not sticking in zone 2, the traditional aerobic zone (65 - 85 percent of LT if I remember), but riding alot in musclar endurance areas (about 80 - 90 percent of LT) still not at the point of breathing hard (LT) but working the muscles more, like road racing? Also is it bad to go anaerobic for short times in a aerobic (tempo) ride (like short sprints up hills and spinups?
Sorry for all the questions but I am trying to prevent overtraining and still build up my base fitness.
Thanks as always.