7.
Get some structure and routine. Faff is your enemy. Make a plan before you start so you’re not riding aimlessly or searching for the best ‘world’ to ride in. I mix up my training programmes between all out power blast, long low-watt efforts and over and under sessions.
At the moment a normal training week for me is 11-12 hours on the bike. It looks like this:
- Monday: Rest Day or social Zwift meetup
- Tuesday: 2 hours with low cadence threshold efforts. Normally 8 minutes x5 with 2 mins rest between and a long warm up and cool down.
- Wednesday: Long 2-3 hour zone 2 ride
- Thursday: A Zwift Race, usually 1h+ which can be 30-50km depending on the course
- Friday: Recovery spin (normally after blowing up spectacularly in the race the day before).
- Saturday: 2 hour varied tempo ride. Riding at my sweetspot (250-280 watts) and then at 100-110% of my FTP for a minute
- Sunday: Another long 2-3 hour zone 2 ride