Subject: RE: Plateau vs. continued build for sprint to Oly "I" would keep building the longer ride. Maybe set a goal of a 50 mile ride by mid-July, or if there's an organized century in your area in late summer, set a goal of building your miles for that.
I haven't looked at the Oly schedule, but you did mention intervals in your first post. Intervals are a great way to build speed and fitness. I would start incorporating some into the rides. Lots of ways to do this:
fartlek type intervals where you sprint to a stop light/sign every few minute
shift to a bigger gear and ride with a lower cadence, but higher resistance for a few minutes (I like mixing in sets of big gear intervals into longer rides - the objective of these itervals is to build cycling strength, they are not meant to be a cardio/Lactate Threshold workout - so don't let your HR go out of control )
LT intervals where you ride at just below your LT for a few minutes, then recovery for at least 50% of the interval time. Start these out at 1-3 minutes each for 3 reps. Progress by adding a second set after a recovery period, then increase the interval length.
Whatever you choose, make it fun!
scott |