Hi

I used to ride sport category in the Ontario cup series...

for training i did many many differerent types of workouts: long slow distance, intervals of every shape and type, skills riding, road riding...

i kept track of my workouts, my heart rates, my cadence (when applicable) and how much of of my planned workout i completed (if i was supposed to do 2 sets of 10 intervals, whether they were all completed, how they felt...)

I worked with a coach for much of this to move my racing forward. it helped.

depending on your goals and abilities, youhave to set aside a fair bit of training time to advance. i got out what i put in (i didn't do great, but i held my own).

also in their, some mental training...that was probably my biggest weakness at the beginning, being hardest on myself...

i hope this helps?

Hannah