View through a longer lense – not week to week. 10-14 days blocks might be better, especially for athletes newer to the sport or those that are time starved.
A good way to set up a week is as follows:
– Two key / priority sessions or days
– One endurance based day
That is three days that the rest of the week can be set up around. It is not that you dont train on the other days but they have more flexibility and freedom and are filled with supportive, fun, social, recovery or prepatory sessions.
Naturally you want to look at each weekly or fortnightly week ahead of time and plan the for the three days/sessions outlined above so training is INTEGRATED into your life.
Example KEY day / sessions…
Session One: KEY SE BIKE (70-100mins)
Optional: Jog Off The bike – musculoskeletal load (Up to 20mins)
Session Two: Strength Session / Resistance Training (30-40mins)
Example Endurance Based Day
Session One: General Endurance Bike Ride 2-3hrs z1-2, varied cadence
Session Two: Off the bike or PM: 40-50mins Endurance Based Staple Run
Mobility: 10-15mins full body foam rolling including some basic activation / daily 5