Training & Nutrition - new traning program were do you start

hi to all,ive just bought a cyclocross bike and would like to no the best way to train on these bikes,how many miles and what time etc,any help or advice please thanks

How long have you been riding? What is your experience like? Once I get back into "training mode" I will be spending at least 12 hours a week training. Miles don't matter, time and intensity does.

i go out twice a wk at the min for around 2hours a time?

Waht are your goals?
Do you wish to improve your sprint? Your climbing ability? Time trialing? Crits? Just be able to ride a fast century?
What do you plan to do?

i go out twice a wk at the min for around 2hours a time?Well, you do what you can do or have time to do. If I were only going to ride that much, I would spend as much time as possible riding hills, and as little time as possible on the flat. If I only had flat to ride on, sometimes I would vary the speed a lot: ride relatively slowly to warm up, then ride fast for 1/2 hr or until my legs were hurting, then ride more slowly to recover, and repeat. When you go hard, go harder than seems reasonable. Sometimes I might just ride at a steady pace that made me sweat, but which I could hold for the whole 2 hours.

On other days, if you can find 1/2 hr., do some stretching, some situps, some pushups, some one-legged calf raises, and some wall-sitting.