prep training for 2010

well, after reading posts, reading books, talking to better riders, and mixing in what i think works, plus everything else, i came up with my fall/winter build-up for the 2010 season.
been doing this bike racing for years now and there is always so much to learn... i always ask. cant hurt..
please read this and be real, and let me know if its good or bad..
i have been on a plan similar to this every year now and i do ok in races..
some people told me its not hard enough ..others told me its fine... others told me its too intense for the fall/winter..i'm always open for opinions..

it sounds like the 20 minute tempo rides are the way to go, so thats in my weekly plan..
ok
SUNDAY is my long day. i'm going to build up to 4 hours. been doing 2-3, so in a months time i'll hit 4 and then stay there. it consists of a warm up, some power jumps, in the 53x11 sitting for 30 rpm's. some muscle tension intervals on a 3 mile stretch into the wind sitting in the 53x11 low 50-60 rpm's then probably following my buddy around a good 20-30 minutes hammering with him doing most of the work..the fitter i get the more i pull. its a very hard 20-30 minutes. warm down miles and go home
MONDAY ez trainer ride for 1 hour...... 100-150 pullups.. 100 air squats
TUESDAYoff 400 pushups
WEDNESDAY ez trainer ride for 1 hour.... lots of ab training
THURSDAY trainer .. warm up 30 minutes a bit harder for 10 minutes.. then 20 minutes hard tempo. (my 20 minute interval i hear so much about) i go on heart rate as i have no computers or powermeters. (i go 80% heart rate)
warm down. eventually i'll be building up to 2 of these. .... a few sets of pullups
FRIDAY ez hour on the trainer... lots of dips and light bench presses
SATURDAY off.... couple sets of pullups
so its not a lot of miles as its dark when i get off work..
the 2 days i do go hard, its not too too hard. i will do 3 weeks on of this training and 1 week of an ezier version, aka recovery week.
any opinions will be helpful.
i'll be racing age 55 come spring and i still want to race the cat1-2 races. i dont win any of them but i like being in the breaks and doing my best..
come spring and summer it'll be intervals and races.
how's this fall/winter plan?
thanks alot for comments

The more relevant question is what exactly is your goal?

You say you've used the winter plan before and done 'ok' in races. Later you mention you want to be in breaks and do your best.

If you are happy in the pack, doing ok, and this plan has worked, then you have answered your own question and need no feedback from anyone here :-)

If on the other hand you have another goal in mind or want different (presumably better?) results, then your your race performances, relative personal strengths, and weaknesses all bear closer inspection so that your plan supports your ambitions.

Why in the world would you do that many pushups?

Some people think it's a fun party trick
I guess it's probably a good test of muscular endurance, and might kind of mimic the stress on your upper body in a bike ride, which is more about supporting body weight than being strong.

If that's the case then your bike set up needs attention.

On a well fitted road bike, you should just about be able to remove your hands from the bars without falling forward. That'll give you an idea of the amount of strength not needed.

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i do the pullups, dips, pushups etc. cause i like doing them and i like getting in contests and pushing myself..
i dont know, but i imagine 99% of us on this board are weekend warriors, not getting paid at all to train and race. me, i just want to get better at this sport,, but i'm not going to give up having a strong balanced body..if i can do a 54 minute 40k, will not doing exercises make me be able to do a 53minute 40k? whats a 53 going to get me?????
i like doing bodyweight movements cause they will make you strong without adding any unwanted extra bodyweight..
in responce to your quetion,
"why do i do these"... all i can say is, why dont you do them? kinda like my fat out of shape neighbor who will ask me when i leave here with a rain cape on, on a cold windy rainy day ... why you going out in this.. i just think ... why arnt you..