Intervals or long rides

[Frosty]

What worked for me...

 

I would ride with people who were stronger/better than me, until I was equal or stronger/better than them. Then looked for the next level. Took about 2 years to get there, so I guess the base training of 4-5 rides per week was the answer.

Cross training, giving the other non-cycling muscles the much needed workout required. Core, upper body, back.

If I felt tired, I would skip the day's - one day missed was better than a week trying to recover from probable illness/injury.

Always tried to be the first up the climb, first to the T-junction, or as close to the first person as possible.

Spinning class once a week, with a ex-track pro for an instructor.

Through winter it was hilly routes 2-3 times a week and flat ride on a Saturday. Race usually on Sundays, otherwise undulating routes.

Sleep (7-8 hours a day), and lots of water during the day.

Ate what I thought was a balanced diet, with very little alcohol, coffee, sugar-dominated products, and carbo-loading leading up to races.