How's my program?

What are you training for? What level are you? Age? Goals?

Ric

My goal is to be a competitive A grader in crits. I'm too big to be a serious road racer on hill climbs (90kg or so) My main strengths are power, and short sprinting!! Aged 30 or so!!

Quoted post said:

Originally posted by Nicko71
I'm looking for advice to see if my weekly training program is good, should I look at something different, am I wasting my time, and how it compares to hardcore roadies?

Here is a sample program:

Saturday: 20km warm-up, 40min crit, 40km spinning easy.
Sunday: 80-100km spinning + usually a long climb 20-30mins (at 80%)
Monday: Rest
Tuesday: 60-70km spinning small chain ring only, 10 sprints in big gears on small climb with 3min rest between
Wednesday: 60-70km (40km easy) 30km including varied intense interval work (90-95% effort)
Thursday: 40-50km easy
Friday: Rest or 40km easy

I'd appreciate any helpful advice on omproving my program or maybe some suggestions on how best to build more "effective" k's into the program.

You doing this alone or with a group?

Usually with somebody.

Weekends with bunch rides, midweek in groups, or pair up with friend, occasionally by myself.