I more or less agree with the others.
First you need to establish a good solid base of low-moderate (65-80% of your maximum heart rate) intensity cycling. Ideally, you should work on this base for atleast three months. To do this try starting with about seven hours of cycling a week (with atleast one rest day per week) and adding a hour each week. But, then every fourth week cut back. For instance: 7,8,9,6,8,9,10,7,9,8,10,8 hours base weeks 1-12.
Once you have done this you are ready to start working a bit more on intensity. Maybe try adding one fartlek session per week to your training, which is just riding with a varied pace as fast or slow as you want for about 45mins. And, maybe try riding 10-15 mins above 85% of your maximum heart rate toward the end of one ride per week. Please try to stick with these two sessions only once a week (Remember you are trying to build your fitness up.....Not, destroy it by overloading it with too much too soon. And, one more thing....Try doing this type of riding for atleast one month, but two months would be better. And, also slighlty cut back on your riding time per week. For instance, 9,7,9,7,9,7,9,7 hours per week with atleast one rest day per week.
And, once you have completed the above four to five month preparation, you will be physically and mentally ready to add someone interval sessions. Try doing these on a turbo trainer or ergo, like a taxc flow, so you have complete control over your riding environment. These sessions will be hard....For example, after a 15 min warm-up at an easy pace, try riding at your 25mph pace or all out time trialling race pace for 5min then ride easy until you feel you have fully recovered then repeat it once again. The first time try doing 3 or 4 repeats, and then add one extra repeat each week until you are doing 8 repeats. By doing 8 repeats you will actually doing 40 mins total at your race pace, which is much better than all out thirty minute efforts that most other fools will be trying to do. But, remeber it is very important to fully recover between each hard effort and finish with a comfortable cool down.
During this period you may feel that you are progressing really well. But, be carefull not to over do it. So, make sure you take two rest days per week with easy recovery rides between your hard seesions. And, cut back your riding time back down to 7,5,7,5 and try to race on the 5 hour per week weeks....You will be fully rested and ready to fly.
And, most important of all, just have fun!!! Don't turn cycling into work!!! Improvement will come with time and experience....And, not foolish bulk training. So, don't rush it....Train smart and you will race smart.
Good Luck
Scott
