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What weekly schedule would you recommend? And do you suggest doing a workout only once, one each week; or should you do a workout twice in a given week, say Mon and Wednesday, Thrs light ride, Friday race/group, Saturday Free Ride?

Any advice is greatly appreciated. Thank you.

Two, maybe three, sessions with high intensity are plenty of high intensity for a week. Other rides should be less intense. Recovery and rest are both vital to getting stronger.