Training between races a week apart

What Training Plan Should I Do?
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Hi everyone I need your help-what kind of workouts should I be doing between road races a week apart?

Here’s the background; On Saturday 4/20 I raced about 50mi, (134 TSS. 286NP, 0.76IF, & can post more from my TP if more info needed) The pace wasn’t extremely hard and my race ended with a minor crash about 5mi before the finish. I was in Cat 4 category.

Now, I have a stage race (Tour of Page County) coming up this weekend. It starts with a 65mi road race (Cat 3/4) Saturday early morning, then a 7.5mi Mercx style TT with 450ft elevation Sunday early morning, and finally a 45min crit at the Shenandoah Speedway. Here’s the profile for the RR. Capture

I rode about 90mins yesterday with a couple TT efforts (64TSS, 257np, 0.68IF). Nothing too crazy and just wanted to see how my legs were feeling. They felt OK.

I have been doing RR intervals intermediate past 6-8 weeks and happy with the results but not sure how to approach next few days since it’s kind of a unique situation (at least for me). My goal is to finish with the pack and do something better at the TT. I am riding for a Top 10 spot in the GC.

Should I just do some hard efforts next two days and then take it easy or just do 60-90mi rides with some 2-3min all out efforts in the middle?

What kind of a training plan should I be doing after this RR since I completed the interval plan?

What should my nutrition between races should look like given the TT starts at 7:30 AM Sunday morning?

Like I said i need your help :slight_smile: Many thanks in advance!

Burak

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Hi Burak - I’ll answer your Question by point you to the 2 week training calendar example of our “In Season Road Plan” which is what you want to be doing next. And/or adopt for your training this week:
Monday = Off
Tuesday = mid-week intervals or REST
Wednesday = mid- week intervals or easy Zone 2
Thursday = OFF
Friday = Openers

https://fascatcoaching.com/training-plans/road-race-in-season/

Road-In-Season-w2-week-training-calendar-example
Road-In-Season-w2-week-training-calendar-example.png2240×1302 430 KB

1 Like
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Thanks Frank-I like the idea of doing intervals today and ease off into the weekend. Any tips on how to properly eat next few days? Do you believe in carbo loading?

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For eating ‘right’ we advocate “Winning In the Kitchen”
https://fascatcoaching.com/tips/winning-in-the-kitchen/

If you Win consistently in the Kitchen, there is no need to carb load, although I’d pay special attention to the 3 meals you consume before the race on Saturday.

Don’t forget to eat every 30 minutes DURING the racing and have a carbohydrate 4:1 protein recovery snack or meal in the 30 minutes post race.

G’luck!