Can anyone give me some advice on a training plan?
I've got about 12 hours a week to train, with a goal of improving my riding in general but specifically for a weeks alpine tour and a few of the Meridia type events.
Some of this time will need to be home based, as like many of us I have family to look after too (this also drives the 12 hour constraint).
So I'm thinking along these lines:-
1 Long ride at the weekend (4 hours) aiming to stay at at 60-70% Max HR
1 medium speed night ride 3hours - fairly fast - 70-80% max HR with some harder efforts - a typical night ride I'd guess
2 X 2 hour resistance training sessions, dynamic stretching, core strength and some upper body work.
1 X Run - I can usually get this done before work one day a week - around 1hr 10min offroad.
I might be able to get in some 20 minute slots occasionally too, which I was planning to so some simple body weight exercises like pushups, plank, etc.
Extra longer slots would probably involve the turbo session which I generally do 10min warm up then 12 * 1 minute effort 1.5 minute rest then cool down for 15 min.
Does it sound like I'm on the right track? I know that more, longer rides might benefit me, but I can't really justify the time.
Any advice gratefully received.