Here's my current training regime for XCM (60-100mile), since Sep 2011 I have been lucky to be able to train 15hrs a week through till May this year, I under took a fairly standard linear training program that I have been using for the past few years although I had a longer base this year and focused mainly on tempo, SST & a few 4-6hr LSD rides before a 10 week build with a planned peak period for the month of May.
However circumstances have changed and I now have around 6-9hrs a week to train, limited to weekday evenings (turbo)and early morning during the weekends with maybe 1 long ride a week. I have tried training before work for a week but it meant getting up very early 0430 and limited me to sessions on the turbo of an hour max, by the end of the week I was dead on my feet, also due to upcoming earlier starts I would have to get up even earlier so I have gone back to evening sessions. As I have no more races planned yet for this year I am a bit unsure how to approach my training, I would like to race in Sep (100mile/13000ft of climbing XC) but as yet am not 100% sure this will be possible so I intend to train for a short planned peak in Sep untill I can confirm it.
I would like to try a new approach and have started following a simple non-linear program through till Sep which I hope will enable me to make the most use of my time, it goes like this with LTHR testing every 4 weeks:
Tue:Turbo, 90mins with 2x20min @ 93-100% LTHR
Wed:Rest or easy spin (stretching & core work AM)
Thur:Turbo, 90min with 3x12min under & over intervals (2mins just below LTHR, 2mins over, repeat for 12 mins) 8min recovery
or (alternate weekly)
Thur:Turbo, 90min with 4x2min(1min rest) @ 100-105% LTHR, 10min recovery then 3x4min(3min rest) under & over intervals
Fri:Rest (stretching & core work AM)
Sat/Sun:2hrs with 3x20min SST
Sat/Sun:4-6hrs either road(on the mtb)with some steady tempo efforts or 4-6hrs XC depending on trail conditions & weather
It's pretty flat going around here, mainly lots of short(but steep)climbs, during a typical 70-80mile xc ride I usually can get in about 4000ft of climbing.
I have a good understanding of sports nutrition and eat healthy and to support my current training load, during planned diet periods ready for a peak I usually drop my weight to about 148lbs/7-9% body fat. Any ideas comments welcome