Hi, I'm new to this forum. I have been biking for about 7 months and I just turned twenty. I also have a background in track and cross country. I feel like I'm lost when it comes to training. How fast should my regular rides be? How long? How fast should my long rides be? How long? How do I do speedwork? Will weight training help? How much how little? Any info would be greatly appreciated. Thanks in advance. By the way great messageboard.