vladimir,

i understand how you're feeling right now, but i think everyone on this thread is trying to help you. what koffee has said, however, is dead on the money. there is no way we can give you an optimized general training plan because it doesn't exist. it takes years to figure out what your optimal training strategy is, and it takes time to build a base.

in the road racing world, you are extremely young at 20 years old. that is an advantage. i recommend that you: a. buy a copy of joe friel's book asap, b. start building miles, and c. just ride for fun until you know more about your strengths and weaknesses as a rider.

by building miles, i mean start with the average mileage you have done in a week so far and raise it by 10% each week for three weeks in succession, then take one week to be your rest week - reduce your riding by 20-30% on this fourth week.

the fifth week, do the mileage of week 3 plus 10% and continue for another three weeks, after which you will rest again for a week. and so on. do this until your weekly mileage has increased to 150-250 miles, depending on where you are comfortable. after you move into category 3 or 2, you may want to reassess this mileage, but for the time being you don't want to do too much more than this. and that's probably gonna be a few years down the line.

anyway, this is called building a base. build the base focussing on heart rates around 60-80%. eat plenty of protein in addition to your carbs for adequate recovery - optimally .8 to 1 gram per pound of body weight daily. once the base is established, begin doing speed work for a 4 week block, then concentrate on climbing for 4. and so on. at no point in your *training* schedule should you really be going at 90% hr or above for more than 3 days a week, especially at this point in your career. during stage races you may be required to do the training schedule you have outlined on this board, but will presumably be at peak - and you will require time for recovery afterwards.

finally, you probably don't have the money to hire a private coach, so try to get on a team somewhere. ask questions of people you meet who race well, but make them specific - nobody's gonna give you a dissertation on their training schedule (unless they have serious narcissistic tendencies).

it takes many years of very hard work to become a pro cyclist, and while this rough guide will start you off, there is no quick and easy answer how to do it. most of what i have just told you is explained in much greater detail in joe friel's book, from which you can begin to customize your own workout as you begin to undertsand yourself as a rider more. good luck!