Training & Nutrition - help me with training

This is my first full summer cycling. I started late last fall. I didn't get as much riding in as I wanted to this summer because of my wedding and honeymoon and school and other little things. So I rode in my first TT yesterday and was humbled. I was past by four people and didn't do good in the standings. Which I wasnt expecting to do good. I just wanted to have fun and I did. So anyways, I need to get in better shape, eat better and do more cycling excersizes. This is where you guys(and gals) come into play. I need help with my riding. Usually when I go on a training ride its not very structured. I do a little warm-up of maybe three milese or so. Then I just go hard and take breaks when I feel like I need to. Thats about all I do. Earlier this summer, I was doing training rides with a group. We practiced paceline riding and group sprints. That was about as structured as a ride that I do. So please help, because I want to get good and I want to be fast.

Oh, I forgot to mention that I am going to be getting a gym membership at my school. So I would appreciate some ideas for some gym excersizes. Thanks!

anyone?

Well, when you're going hard, make sure you go real hard.

Before you go hard, make sure you're capable of going real hard.

Rest.

On your easy days, make sure you go real easy.

In general, I think you have the right idea. You can refine your schedule as needed. You never said how many miles your rides were or how many miles you do a week or how many miles you already have under you. Is your fitness fair, good, excellent? If I had to guess, you should be fine with going real hard about an hour a week. The rest should be regular aerobic training or lower.

Buy a book, read it, then do what it says.

My normal training ride are about 20-25 miles. I havent been able to ride much this year. The last couple of month I have been doing around 60 miles a week. I would say that my fitness is fair. I've got room to get better, thats for sure! Thanks.

Start with Carmichael's "the ultimate ride". That's a good overview of the information that you need to know.

I did read that book. I had a hard time adopting the ideas to what I want. I will try the excersises in the book. It seemed like the book was geared toward someone who has one event that they have to do really good at rather than the non-pro racer who has a season that lasts all summer long.

I did read that book. I had a hard time adopting the ideas to what I want. I will try the excersises in the book. It seemed like the book was geared toward someone who has one event that they have to do really good at rather than the non-pro racer who has a season that lasts all summer long.

then maybe read another book
maybe read as many books (both old and new - check used book stores...libraries, they often have really old ****) as you can get your hands on, with a discerning eye.
maybe read thru BF archives, again with a discerning eye.
ride as often as you can with more experienced cyclists, especially on days when they're not being competitive.
occassionally pick a 'future' ride or event where you wish to do well (your benchmarks...) and 'prepare' for it.
If you did well, think back and analysis what you did to get there. If you did poorly, analysis also.
In other words, analysis whenever yo can for both 'good' and 'bad' things you did in prep or execution.
ride the bike
This will prolly take the better part of a year+ or 2.
You'll be surprised how much your legs will have learned in that period...