kingfisher said:
Thinking ahead to this winter, I currently plan to cut my riding down to 2-3 rides/week. My object is to allow for physical recovery and mental "freshness" without losing too much condition, if this is possible, so I can start my build-up for next season from a higher base point.
I realize this is a general question, but I'd be interested to hear any suggestions for types of workouts that would best accomplish this objective. Also, please let me know if you think my approach is misguided.
You can not expect to have a "Higher base point" heading into next season only riding 2-3 rides per week...unless you did absolutely nothing heading into last season...which would make any riding a bonus compared to last season.
The reality is you need a good 5 days a week of riding over the winter if you want to come into next year with a good base.
Out of those 5 days, 2-3 of them should be longer, less intense riding (2-5 hour rides)...i.e. endurance paced riding.
The other days can be shorter rides, but some intensity over the winter isn't always a bad idea...make them generally tempo based rides with a few lower intensity intervals thrown in for good measure (i.e. 20 minutes at low threshold/high tempo).
I generally do intervals year round...but in Sept, Oct, Nov they are lower intensity...just outside of the tempo range. Starting in December I start picking up the intensity since our race season starts in mid February.
With that said, I also spend 11-14 hours a week on the bike during the winter...whether on the trainer or outside (if the weather is nice or it's a group ride). At least one ride a week has some high intensity with VO2 max sections thrown in...usually during group rides when I'm on my single speed.
In the end 2-3 rides a week won't cut it if you want to head into the season with a good base. You will be "Mentally Recovered" but not physically any better off than last season.