>>1545426You can do well in crits with that amount of volume, but imo you’ll probably want to devote more time to the bike than the weight room, especially as racing draws nearer. There’s a lot of opinions out there as to what you should be doing throughout a year of training and what each week should look like. For some really easy to digest info, Dylan Johnson’s channel on youtube does a pretty good job of explaining periodization and what an example training week might look like for a given number of hours. His advice follows a rough parallel to Joe Friel’s, author of the Cyclist’s Training Bible, which is a good resource as well. But since you’ll be spending time riding indoors in the meantime it should be convenient to put on some videos while you churn out those steady rides. TrainerRoad is also a huge knowledge bank, for the time you have available following their sweet spot program would probably net some big gains for you.
Right now, most of your time should probably be in z2 to build your aerobic endurance. Your time in the weight room will help your muscular strength and that is good. If it were me I’d cut out most of those arm lifts, but this is just a hobby for most of us so it really doesn’t matter if you leave those in, maybe think about cutting them back or out first if recovery is taking longer than necessary. For now any interval sessions would probably best be longer near or at threshold efforts, like a few 10-20 minute intervals, with rest intervals being 25-50% of the work interval duration.
I’ve only been training on the bike for about three years now so I’m definitely no expert, but following this kind of periodization has worked well for me so far. Don’t be afraid to make adjustments to any plan you come up with, a plan that does not adapt is worse than no plan at all.
