I'm cat 3 and want to continue to have fun and be competitive as a cat, no real need to upgrade. I want to have a sustainable schedule that incorporates powerlifting/olympic lifting, because I enjoy it. I want to race once/week, either Sat or Sun obviously.

Previously, I did Monday off, T/W/Th bike, Friday Z1, Sat/Sun big ride or race.

Really just looking for a # of days on-bike I need to do to maintain, slowly develop my engine?