The California State Championships are next Sunday May 17th. To get to the start line in the best possible shape, keep the following in mind:
You want to start backing off your hard training by early next week. You could still do a relatively hard ride Mon or Tue next week, but you really need to start tapering off after that.
Look at what you have going on between now and Tuesday, and plan your schedule. This doesn’t mean you want to go out and hammer yourself every day until then. Look for the opportunity to get out for 2 to 3 significant training rides between now and then. Plan for a good one today (Wednesday) as well as this weekend (not sure what day yet). So if you make it to both team rides, and say the team ride is this Sunday, then Friday would be a perfect day to get out on your own. One off day after Wed’s team ride and one off day before the next one. Alternatively, if we ride Saturday, then maybe next Monday makes the most sense. Christy should announce the weekend plans today.
On your hard days, try for something in the 2 hour range. On one day, you want to make sure you are getting some decent longer intervals in. Go for two to three 5 minute intervals. You can get one in on the flats from Muir Woods to Muir Beach (Hwy 1), or out in the Headlands (just don’t hit any berm jumps!).
On the other day, keep your pace on the climbs high. Not all out, but 75 – 85% efforts. Fast. We might be able to do both these days on the team rides. We’ll see how things go.
On your easy days, spin! If you can keep it REALLY easy on the climbs, you can recover on something like Railroad grade, but you really need to keep the pace super easy. Better to hit the flats, bike path, couch etc.
After Tuesday, shorten your rides and give yourself a rest day in between them. 1 to 1 1/2 hours at the most. Do up to five minutes worth of short intervals. 30 seconds to 1 minute. Do fewer of these as you get close to Sunday.