Ask a Pro: Typical training week and diet

Dear Phil, What is a typical week of training like for you (ie intervals/base training/miles per week)? What is your typical eating plan for a normal day?
Thanks.
-Alexis

Alexis,
There's really no such thing as a typical training week. I wouldn't want a young rider to see what I do in a sample week of training, and then mimic it every week without regard for his or goals, abilities, or recovery. Training goes in 4-week cycles, with rest weeks at the end, and each week changing depending on races, travel, etc. A rider's training week leading up to the tour would be way different from their training the week after. I think any serious rider would benefit greatly from a coach, who would help with a long-term look at training.
All that said, here's a typical training week from the early season "build period". At this time of year, I have a strong base, and have done some good endurance work. Stage races haven't started yet, but I do local racing on the weekends as training.
Mon: 60-90 min easy
Tues: 3 hrs easy with 8 sprints
Wed: 4 hrs easy-moderate with 10 minutes of tempo warmup, and 3 5 minute max efforts
Thurs: 5 hrs with 3 x 10 min tempo efforts in the first hour, moderate pace in the middle, and a 25 minute tempo in last hour, with seated sprints every 3 minutes
Fri: 75 minutes easy
Sat: Road race plus easy riding before or after, total of 4 hours
Sun: Criterium race plus easy riding before or after, total of 3 hours
I hope this gives you a good sense. If you're interested in coaching, contact me through my personal website, www.philthethrill.net
-Phil