I bought the LW CTR training plan for last year's ride and I couldn't recommend it more. I probably only completed 70% of the workouts and rode all summer on a SS. This year I will modify the plan a little and also will be on a geared bike.
Not doing any kind of special training this time around either. Just gonna do my daily commute to work and back and ride on the weekends. Gonna worry more about the mental training than the physical this time around. Riding it with a couple buddies will help as well.
I would still do a fair amount of core training, weights, all that. Pushing your bike for 4 hours a day is not something you do while commuting...
![angry4](http://www.bikepacking.net/forum/Smileys/Lots_O_Smileys/angry4.gif)
Anyway, good luck out there and hopefully you can put yourself in difficult mental situations over the summer to prepare mentally (we do this on purpose?)