substructure

So what shall it be? I'd like some response on what I shall do this week in preparation for the Masters35+ race on Saturday. No Cat3 race. Nu-uh. Not this time.

Anyway,
Here's what my plan is. Tell me if I'm going too hard too soon:

Tuesday: 3 intervals of 5 minutes V02s, 20 min recovery, then do 2 X 20 at 95% FTP
Wednesday: Tempo 90 minutes.
Thursday: Recovery ride 30 minutes on trainer
Friday: 60 minutes max. 2 x 2 minutes at VO2 max, 1 X 10 at 95% FTP, 3 X 15 seconds of in the saddle small ring sprints.

Each will have warm ups and cool downs. Plus eating clean, drinking plenty, sleeping lots.

MDcatV

depends on how banged up you are. I typically feel worse 2 ->3 days after a fall than same/next day. Let how your body feels be the guide, dont let "racer I must train" brain take over, think little head big head analogy.

as far as your plan goes, that's more than I do on a typical week, so IMO, it seems a bit heavy on the training, especially since you're on the mend, but that's just me.

Racer Ex 

"Recovery ride"

I tend to just stick to zone 1 & 2 stuff if I'm mending or getting over an illness. I believe you're slowing the healing process and risking further injury to damaged areas when you push harder, while the motion and enhanced blood flow from easy rides can speed healing. You're racing again in 5 days, you won't lose much speed if you just take it easy this week.

Bike racers who find themselves in a hole physically too often try to fix it with a bigger shovel. I'd borrow that bike, go find a nice quiet, scenic, easy ride, and just enjoy riding for a bit. Good for the head and body.

gsteinb

Rest. Listen to your body, it'll guide you.

ZeCanon

agreed, I would take this whole week to recover mentally and physically. Losing a few days of hard training in February is really about as unimportant as it gets.

substructure

Thanks guys. I keep forgetting, I'm not 20 years old.

Heading off to the LBS. <gulp>.

SushiJoe

FWIW, I didn't find Vicoden to be addictive at all (in re: to your earlier post). It doesn't even make me feel loopy. Oxycontin is another story... I've had to rehab my back on several occasions (27 with back problems already ). I threw the Oxycontin out after 2 days. Eff that stuff. I felt like I was a disembodied head meandering around.

Homebrew01

+8

ZeCanon

I am 20 and I would still take this week easy...

Hocam

Eat significantly more protein than normal.

nitropowered

Make it part of your plan, that your plan will change. I always find that the effects of a wreck or really hard day's training come not the day after, but 2 or 3 days later.