Training wise I use training peaks which is based on the Joe Friel Training Bible and training between 10 – 15 hours a week. You put in your goals and it generates a training schedule for you for what you need to do that week, whether it’s Speed, Mucsular endurance, strength etc. You then pick workouts based on you weaknesses whilst maintaining your strengths.
It’s strucutred to 4 week blocks from Base 1,2 & 3 to Build 1,2 then peak then race. I’m currently in the build 1 period so have just started doing some speed and threshold work. Previously I was doing a lot of muscular endurance as I know that’s a weak part of my cycling.
I am not doing a lot of miles really as it’s all based on the longest race I intend to do so I am building up to 50/ 60 mile races. I am also doing TT’s so have been doing lots of long threshold workouts on my rollers.
I’m lucky as I ride in a club with strong riders so I’m forever improving and if I’m honest I found the race relatively easy. It was helped by the fact that I surprised the pack by going long too. I’m sure moving up a Cat won’t be so easy though. Tempted to ride in the E123 rather than Cat3 only as that will improve my speed more.