What you looking to improve on? Is it race or just for fun?

If you’re happy to spend ~2hrs on the turbo I’d be looking at doing longer sub threshold and tempo intervals if you’re looking to build endurance. I don’t see the point of the short flat out sprints.

You shouldn’t need 15 minutes recovery after 20 minutes ‘TT pace’ (you don’t specify what length TT!) before going into the sprints.

I’ll admit though that I can’t see the point of the sprints as training for a 7 day ride, nor doing the same session over and over. An hour at sweetspot and/or two hours at tempo mixed in with the above to relieve boredom might suit your needs better.

If the event is in two weeks and you want to get better at going uphill… crash diet 🙂 Seriously though, in that time frame it’ll be a lot easier to lose grams than to gain watts.

Google Trainer Road. It’s rather good.

I think it’s too late to make significant gains or significant weight losses for that matter. You’d be better off making sure you eat well, sleep well and drink loads of water in the next fortnight. With 2 weeks to go you pretty much are where you’re gonna be.

I’ve done my fair share of panicky last-minute training – the one thing I’ve felt has produced a benefit (although it maybe entirely psychological) is forcing the body into recovery with a series of back-to-back-to-back days. Getting in a few good sessions where you’re starting off with tired legs seems (for me) to help kick my body into a slightly higher gear – although the tricky bit is then making sure your well rested enough before the start!

Your other option alongside trainerroad or even on its own is the sufferfest videos. Very focused training with suggested cadences including expected effort levels. The videos/sessions can be loaded on to trainer road too. I found using these better than some of the trainerroad sessions due to the videos and music as it helped keep the boredom of the turbo away for the hour or so your doing it. Obviously you can just stick your own music on and find a video on YouTube if your happy with the trainerroad stuff on its own.

If you are in Calderdale then do the Mary Towneley Loop both days of the weekend, clockwise one day, anticlockwise the next.

I would suggest that if you’re getting bored in a one-hour turbo session then you need to up the intensity 🙂

@danw If the profile of the session doesn’t look like the Manhattan skyline then I don’t bother. Did one of the recovery week sessions – 75mins of tedium – I was looking forward to wanting to throw up!

If you’re taking a week to rest beforehand (I would), I’d absolutely beast the first week, waste of a rest week if your legs aren’t completely shredded before hand. In fact, stuff the riding and hit the gym to do some squats. That or really short, sharp, hard efforts that take the longest to recover from. It’s a question of whether you want practice at riding big distances day after day, or some training benefit. Both may be useful, but the long slow rides wont actually get you fitter.