I've just finished the first part of the race season for this year, and have the last coming up in 10 weeks from now. I race mass starts, lasting around 2.5 hours. I guess my league would be similar to the kat. 4 in the US. I've been racing for 2 years and have 12-15 hours available for training per week.
I would like to get some feedback for my program, so I know if it's good or how I can improve it :-)
Monday: 5-10 10 sec. power sprints 2x20 L4
Tuesday: 3 hours of race like intensity, 5x3 L5 5x1.5 L6 Fill out the rest with L2-4 as much as I can.
