What kind of workouts do people do on a weekly period? whats your training schedule? i trained a lot in the "offseason" and took 3 weeks "off" (casual rides and relaxation) during the holidays. Im in college and have scheduled myself to be able to ride about 6 days a week. so im wonder how to best pace myself and how to be the most efficient. this will be my second race season and i wanna train right this year to make the biggest gains i can. and it doesn't hurt to share what works! thanks!

training weeks very greatly throughout the year. Right now mine are filled with long rides at z2/z3. soon ill have more z4/z5, and in month, ill have a ton of z5/z6 work getting ready for the season to start.

the past week was spent jra'ing with group rides for long hours. Some parts where hard, and some parts where super easy. Training plans are semi complicated, you need to plot out goals and **** like that.

It doesn't hurt to do some research.

this is research!

As jsut said it depends on the season really. Off-season for me is ride a bunch for three/four weeks or until your legs are tired, then take a week off (still ride but at an easy pace). So I look at weekly volume (in terms of hours or TSS if you have power), not specific workouts.

Some people have these fancy recipes of 5x3's on Monday, 6x11 three times a week but on high tide do 6x12, 2x20's on Friday blah blah blah, but I feel like that's too much to remember. Just ride and race as much as you can, especially as a beginner.

Also: buy that "Training Bible" book.

Definitely plan on rcing all i can, unfortunately racing in hawaii is like the offseason on the mainland. thanks for your input, ill check out that book.

Just keep in mind that specificity is the key to success. As your training approaches the race, your workouts should become more like the race. 3 months out you can ride around moderately hard (Z3/Z4) as much as you can stand, but 8 weeks out you should really delving into a hard day/easy day routine. It take about 6 weeks to realize any noticeable adaptations from your training, so keep that in mind too (i.e. if you're on a steady diet of anaerobic intervals twice per week, it'lll probably take about 6 weeks before you can test again and see changes.

Depending on how long your build phase was, your taper can be short or long (where 3 weeks is long. I think the average is probably 2 weeks).

So, for me, 8 weeks from a high priority race as of today, I'll be dividing that time into two 4-week blocks and doing the following.

1st block:
6x5' @ 105% once per week
2x20 @ %100 once per week
60' @90% once per week
Long group ride once per week
Long easy ride once per week

2nd block
6x3.5' @ 120% (w/ sprints at the end) twice per week
Long group ride once per week
long ease ride once per week.

in the 3rd week of the 2nd block I'll probably trade my anaerobic interval days for Tabatas or 40/20's, then I'll taper the last week with a couple short but hard rides.

^^That plan is probably compressed and not totally ideal, but you get the idea. If I had more time between the holidays and race day I'd make it more gradual.

That sums it up.

Eat at McDonald's. Buy a Michelin Red Guide.