I think I am in fairly good shape. My goals are to ride in the Miami morning "hammer ride" somewhere in the middle pack but my weekly time on the bike is probably going to stay low due to my responsibilities as a father of a 2 1/2 year old boy and husband and my job my reading, research and general hobby time needs. Currently I can ride with the fast guys easily when they are not pushing the pace too hard.
Currently I work out on a trainer one day a week for 30 minutes using an 83 to 95 cadence with a 52-17 or 52-19 gear. I do power yoga every day and I ride for an hour and a half once a week which is half training ride and half race against guys 20-30 years younger than me. I usually can beat this small group of friends on any stretch that is five miles or longer or on the bridge hill (steep), but I can beat no one in this group on the one minute sprint test. I can hold a pace of 26 mph solo or 28 when in heavy draft on level ground. The stronger guys around from the hammer ride do the hill at 19 to 21 mph while I do it at 13 to 18 depending on wind and other factors. Twice a week I do assistance excercises like Hindu squats, lunge jumps, ab work, and stair sprinting (9 flights x2). I have three old bikes that I personally ride and two I maintain for my wife. My rides are: 1986 3Rensho with 6 speed indexing, 1986 variation on the Team Raliegh (531-c tubing) with all Suntour Superbe and close ratio 7 speed 13-19 freewheel, and newly acquired 1987 Bianchi , all Columbus with Modolo, ITM, Suntour components (Celeste paint). I use modern bars only and also use Look pedals as a concesion to modernity. I maintain all these bikes plus my wifes Lemond and Colnago Arabesque.
My morning pulse is 48 and days pulse is 52-60 with a BP of 110/70 most days. My problem is that with my current dedication I have made good progress in the last four years moving from a pace of 18 to a pace of mid 20's but in order to ride with the monsters around here I 'll need a time trial pace of high 20's and it seems like the amount of dedicated time one needs to move those last three mph maybe triple of what I spend now. My weight is near ideal but I could healthfully only lose about 3 or 4 pounds as I am 157 at 5'9" now. What can I do to move up a major notch that doesn't require much more time in than I do now?