Best way to get into shape fast?
So i've been ill for a while and am just starting to get back into training. Needless to say I've lost quite a bit of fitness, and have a short ride/race in about 4 weeks. what is the best chance i have for catching up fast on fitness -- longer, more steady rides or hard intervals? or is there something else that would work? would 2 workouts a day (running/swimming in am and riding in the pm) do anything? thx in advance.
matt