Training & Nutrition - want to get into racing shape , help me do it!

ok , so i want to do www.rougeroubaix.com as my first race of the season and need to slim down thanksgiving was not kind to me
i am 6 foot 5 and weigh around 210-215 average , i want to see if i can get down to 190ish and was looking for tips or general ideas on how to get back into racing shape after laxing about for a month

I work sunday-weds 4x10 hr shifts so i have 3 days free to do whatever with , the race is in 3 months or so (dont plan on being top dog abnything but would like to at least hold onto the pack) and i know that i need a dietary change as well any kind of help with this would be much appreciated :D

i just got a garmin 705 :love: (wonderful piece of kit) so i can watch my HR and do intervals

anyone ?

How's your base? You have 12 weeks? Come up with a periodized training plan that tapers the week before the event.

yeah i have almost 12 weeks ? i think 9 , my base WAS good around november but it all went to **** , went out and did 73 miles saturday and did another 30 the day before the training plan is what i need some help with

If I only have three days a week to train I would do a long ride, an easy ride, then an intense ride in that order. Do the hard effort stuff on the day before your rest day. If I can do somewhere around 70 miles one or two days a week leading up to an event I can go 100 for the event with proper nutrition. And I'll say this whether you care or not, eat when you're riding. Even a 30 or 40 mile ride is much more productive if you have the energy to train all the way to the end. Showing up to the last 10 miles and barely being able to turn your legs won't help anything. Also, sometimes in the week or two before a race I actually put on a little bit of weight. I figure it's better to be a little heavy with strong muscles and lots of energy than to be light with a weakened endurance.

Juice.