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Testo: <blockquote data-quote="siovene" data-source="post: 5667884" data-attributes="member: 60204">I'll reply in English, but why'd you ask in English? :-DI follow a periodized training plan based on the work by Andy Coggan and Alan Hunter, with a 3+1 week schedule (3 weeks on, 1 week off).I focus on base during the winter months and gradual up the intensity to include SST, then FTP, and then Vo2max work as the racing season approaches.However, admittedly, one of my failures is in that I prefer sub-threshold work (SST or even 100% FTP intervals) to what I should really need for the local racing demands: anaerobic and vo2max work.I said it's flat here because there are no real hills and mountains. But the terrain is very undulating with lots of very small hills that call for 1-2 minute all-out efforts.A typical power profile during a race is not very flat, and it requires explosiveness with lots of small hills done at 400-500 W, and if it's a crit, coming out of corners at 600-700 W.During the racing season, I will typically a long ride or race during the weekend, usually 4-5 hours, and one other hard training during the week, usually 2 hours with some intervals. The rest is low intensity, rest or recovery.</blockquote>

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