Training

Power Training I am rotating between Threshold Ints, Sweetspot, VO2 and Sprints 2 sessions a week.

Gym Core weights twice a week

Endurance at the weekend

1 Light Week
1 Medium Week
1 Hard Week

Olympic lifting and its assistance exercises + midline stabilisation work

Plus long rides / commutes

3 longish rides (45-60 miles per ride) every other day. Weights 2 days working on legs and core mainly. A lot of stretching. This time of year I don't really feel like going all out. Plenty of time to do that when the weather improves

I've just done Sufferfest's 10 week intermediate training plan, which is two fairly high intensity turbo sessions, one or two ~1 hour zone 2 rides and a longer zone 2 ride at the weekend.

Its supposedly not the time of year to be doing high intensity stuff, but I don't get that much time to bang out long steady miles all week. Following the plan meant I did regular, structured stuff and didn't need to think what session or ride to do next time.

For most people with other commitments, there are better ways to get fitter than long and slow. Cos you'll probably find you don't get enough time to do enough long and slow.

Mixed. 2 longish zone 2/3 rides if i can a week. 1 x trainer session (probably sufferfest). At 1 to 2 30 minute runs with some body weight/stretching after.

If the weather is bad i will do a bit more on the trainer but after 1 1/2 hours i'm normally bored to death.

Mixture of both sprints, medium, long runs when weather/time allows. Weights one day a week. I have not got much faster but have found hills I can power up more quickly.