First week of new training program

I've only religiously followed a proper training program once in my life (starting strength: basic barbell training), and never have I experienced such progress. I gained nearly 2 stone in weight ovet the course of 4 months on that program, brought my squat from 80kg to 130kg and my deadlift from 120kg to 170kg. Good times. Those sort of goals are not of interest to me now, but I will always remember the power of being disciplined and sticking to a program - right down to the letter.

I always do something a little different to the crowd, thats for sure. I'm beginning my new program for cycling tomorrow - and it's going to be intense (actually I lie tomorrow is going to be easy). There is a yin-yang relationship between intensity and volume. Somebody like Chris Hoy will devote most of his training time to high intensity, and accumulate the volume with these high intensity workouts. This is because it is specific to his competition.
A pro level road racer will have the ability to train with great volumes and hours of road work, 6 hours a day maybe, and also throw in high intensity work to build their ability to attack and recover. I on the other hand, and most mortals for that matter, cannot do this without destroying oneself in the process.
I am currently a category 4 racer, that means my races are never longer than an hour and a half. They generally consist of cycling for a bit, then sprinting like mad at the end. I will be trying some time trialling soon - 10 miles - 20-30mins. My training is going to reflect these demands, I'm going to experience a massive gain in fitness over the next couple of months, so massive that it's going to suprise some people, including myself.
Here's the weeks plan:

Monday: 45-60mins lowish intensity "easy miles"

Tuesday: 60-90mins easy miles, then 8 min intervals x3 with a full 5mins rest between, at the point of just touching lactic acid territory. this will help in sustaining high power and dealing with lactic acid.

Wednesday: Rest day

Thursday: Same as Tuesday

Friday: Rest day

Saturday: Fun longer ride around 2 hours "easy miles"

Sunday: Hilly ride "easy miles"

Week 2 has three sets of intervals, and the style of intervals begins to vary. I'm excited, and nervous about the inevitable pain, but looking forward to seeing and feeling real progress.