The plan at the end of the year, six weeks after coming back from a foot injury, at the beginning of the crit season.
Two weeks, 8 to 10 hours a week, two intensity (at least one VO2max) or race days per week, one longer (3 hour plus) endurance ride, two shorter (90 minute) endurance rides, with a at least two gym sessions a week.
The third week would be a volume week, 16 to 20 hours at endurance, if I could fit in an intensity session I would and at least one gym session.
The fourth and final week would be recovery week, a single intensity ride or race, one longer endurance ride, a couple shorter endurance rides for 6 hours or so and a gym sessions at maintenance (less sets and lower weights). Then slowly build up the volume of each week by an hour or so each block.
The first volume week coincided with the Rapha Festive 500, which I completed for the 10th time, and the rest week was prior the Nationals in Perth, which would see me racing the Club Team Trial and Club Team Criterium.
The only issue was the second volume week was the week of the State Criterium Championships, so I was undecided how I would handle that.
I was avoiding running and yoga prior to the State Criterium Championships to reduce the risk of aggravating my foot. However, the intention was to look at getting two yoga classes and a couple runs each week after that.