heres my first piece of advice to you read the the hell out of this forum and get the most knowledge on training for the 400m as possible and look at other peoples training templates and begin set your self up for success
2nd cut out those long mile bike rides and roller blade stuff that doesn't count for training and in my opinion not a good recovery day especially for the length your doing it for (doing high miles for a sprinting event doesn't seem right)
read the forum about special endurance and and get work outs for your gpp phase in the 400m
and learn exercises such as the squat clean and so forth in the weight room
get the basics understood, what type of training does it take to be a good 400m runner?
how does a sprinter train in the weight room?
how should my weekly training look like? meaning what days should i do weights and what day should i chill out and do tempo
what are plylometrics?
i am assuming you don't know some of this meterial so forgive me if you do
also go to brainmac i wouldn't follow what they say to a teeth but you should learn general concepts there
here is the URL https://www.brianmac.demon.co.uk/tplans/sprint.htm
but the biggest thing is knowledge take a week off and read up on stuff trust me its worth it
then just believe in your self and don't give up good luck
hey, what school r u planing to go to