With similar weather & course conditions (cold, dry, sunny) I've estimated that means I need to be 20% faster. I'm 20% lighter (and shrinking), and I think more powerful (I'll get a measure when I perform my time trial to set my training levels), so I think this is very realistic. Also, my bike has more cool stickers.
I spent a few hours developing my training plan up through the race. The concept is outlined in a previous post. Generally, I'm combining a program which trains/improves lactate threshold, and V02max, with a CrossFit style body-weight strength/balance program. I have to wait until the end of January to start training, as I recover from a(nother) surgery.
The plan may not make sense to someone who hasn't read both:
- Chris Carmichael's "The Time-Crunched Cyclist"
- Mark Lauren's "You Are Your Own Gym"