Here's the plan for september. I'm pretty much half-way through my 2nd training cycle. This is my rest week before the Steamboat Stage Race. Next week, I'll take another rest week to recover from 3 hard effort days and to help prepare for the first weekend of cross. This year, I really want to improve and move out of the 3s. Last year, I had great success in Portland (I was there during most of September), but when I returned I had a terrible first outing and the remaining races weren't that great. The basic plan is to keep up the 10-20minute efforts during the week with a over-under workout thrown in as well. Over-unders are workouts above FT for a few minutes, then below FT for several minutes, then repeat a couple times per set. I honestly don't know the best way to train for 'cross, so this year I'm using the same plan I used for the road season and am hoping for success.
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