Ive talked to a former pro about this subject he said he would do macro training. 8 hours 1 week, 12 the next, 16, the next and 22 the next.

The 22 week would result in over training and he would take 4 really easy days on the bike and end in the best fitness of the season.

He said he was doing this on his way up to a pro as in while racing citizens or 4s.