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Hi Lynda, I am currently on week 2 of your100k PR plan, I should be starting week 4 this week but they pushed the race date back 2 weeks so I am restarting the plan on week 2. I have followed it pretty much exactly as you have it laid out. My question is for Tuesdays. There is an unofficial Road Crit race every Tues evening that is great fun and a good competitive workout. It is a fairly flat 3 mile loop that we race for about an hour. Lots of sprinting keeping my HR in zone 4-5 but averaging in zone 4 over the hour. I would like to do the spin set in the morning and then the crit in the evening each week. I am wondering if it would be ok to incorporate this into my week? I want to be sure it won't hurt my training efforts. I would also think I should cut it out of my weeks riding a few weeks before my race date to follow you plan exactly.
Your Tues crit will fit in nicely in all weeks except for rest weeks. When you add the crit, delete an interval workout from the plan that week to maintain balance. The crit is good all the way to week #11 of the plan. Miss out the crit in week #12 and focus on your peak race.
Best use of your time this weekend would be to move the Sat ride to the following Monday and move the Monday strength session back to Sunday. Drop all other workouts and move on with the plan on Tuesday.
Lynda
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