Training & Nutrition - Help with Training Program, Please

I have been riding 4 times a week this summer. I am trying to get some advice on a weekly schedule I can follow. If I ride four times a week, three will be thirty milers and my weekend ride is usually around fifty. Basically an hour on the weekday rides and 2-3 hours on my weekend ride. I know this current schedule can be improved. I have no racing aspirations. I just want to continue to improve and get faster. What do I need: more intervals, shorter rides, longer rides, etc. Any direction would be greatly appreciated.

Anyone?

I have been riding 4 times a week this summer. I am trying to get some advice on a weekly schedule I can follow. If I ride four times a week, three will be thirty milers and my weekend ride is usually around fifty. Basically an hour on the weekday rides and 2-3 hours on my weekend ride. I know this current schedule can be improved. I have no racing aspirations. I just want to continue to improve and get faster. What do I need: more intervals, shorter rides, longer rides, etc. Any direction would be greatly appreciated.
So on the weekday rides you average 30 mph? and on the weekends in the low 20's? If so you don't need our help. :)

There was a great thread on this not to long ago. Use the search feature and try finding it. Just a quickie as to what I did this year and found helpful to increase overall speed and endurance:

Tuesday: Sprint intervals. 15Min warm up. 30minutes of interval work at 30seconds. 15min cool down.

Wednesday:26 miles at moderate/fast pace. Basically get the heart going at target but keep the legs from blowing out.

Thursday: Same 26 at a relaxed pace.

Friday:What I call "power" intervals. In the saddle spin easy for 1 minute, then crank up the gears and mash hard for one minute, keeping the same cadence(or trying :))Again, 15min warm up,30min interval, 15min cool down.

Saturday: Either casual trail riding for 2 hours, or 40 miles casual road. To increase distances you'll want to add mileage here at 5 or10% increments.

Sunday: Rest. And talk to that lovely woman who puts up with my biking bs!

Monday:Moderate pace trail riding for 2 hors or hill training on the road.If it's climbing, I usually put in 5 miles on the local mini-mountains, which is more than I like, but necessary.


Edit:Actually, my thursday is also spin day. The first half of the ride I spin, then mellow out.

I have the same dilema. With a wife and three young children my schedule only really allowes me to get out 3 maybe 4 times a week. 1 to 1.5 hr rides during the week and a 3hr ride on sunday. Here is what I've been doing...

If I ride solo I go all out as hard as I can for the duration of the ride.....even my sunday ride. If I ride with some other guys the pace is usually slower but I try to go hard up the hills and wait at the top for the others or maybe do the hill 2x. My average is almost always slower when with the others but I don't mind because it beats riding alone.

I feel like I have goten stronger all season long but think that I have reached the best that I can be. The way I see it now is if I want to continue to get stronger the only way would be to increase my time on the bike.

I too am wondering if there is such a thing as a training plan for riders that can only get out 3-4 times a week? With such limited time to ride I think going as hard as possible every ride is the best way to get stronger.

I have the same dilema. With a wife and three young children my schedule only really allowes me to get out 3 maybe 4 times a week. 1 to 1.5 hr rides during the week and a 3hr ride on sunday. Here is what I've been doing...

If I ride solo I go all out as hard as I can for the duration of the ride.....even my sunday ride. If I ride with some other guys the pace is usually slower but I try to go hard up the hills and wait at the top for the others or maybe do the hill 2x. My average is almost always slower when with the others but I don't mind because it beats riding alone.

I feel like I have goten stronger all season long but think that I have reached the best that I can be. The way I see it now is if I want to continue to get stronger the only way would be to increase my time on the bike.

I too am wondering if there is such a thing as a training plan for riders that can only get out 3-4 times a week? With such limited time to ride I think going as hard as possible every ride is the best way to get stronger.

Thanks for your response. I am busy as well and really have to make and effort to get out four times a week. If anyone else is in the same boat, I'd be interested in what you do as well. Thanks again, everyone.

The last few days Danno has posted a bunch about riding faster.