Hi I'm not new to cycling but up to this point I've been taking it very relaxed. I decided to form a fleche team for the 2013 rando series in Korea. I'll probably attempt a couple of the lower brevet rides as well. The fleche is not until march or April. I know I am starting training a lot earlier than most people but I will need it. My longest distance is only 130km and my average speed is 21kmph (up from 19 last year) without breaks calculated on distance rides. I have used cycling for fun and weight lose. I've lost 55lbs but I'm still on the heavy side. I'd say I'm 30lbs from an ideal weight.
Bikes aren't a problem. I have 3 bikes that could all serve as rando bikes. The hardest part will be choosing the one I want.
My advantages are I already understand how to stay comfortable on a bike for all day rides, I know how to pace myself in the lower aerobic zone and have good fitting bikes. I understand what to bring for rando events and own everything except the vest
But I am really busy as a small business owner; after reading articles on training I am pretty sure I can't put in that kind of time. So I thought I'd ask the experts here.
Obviously I need to get in base miles and improve my endurance, I'd also like to get my average speed up a couple of kmph and lose some weight. After a month and a half of core work last year I noticed a big improvement in my cycling so I'll probably do more core work this winter. But I will try to ride in the harsh winter as much as possible, I've already started looking for winter clothes. I can maybe get in one long ride a week (8 hours or more) but I can certainly get in one medium (3 to 4) and in some cases in the future I may be able to get in two medium length rides on a weekend. I have mornings off and can get in one hour rides on most weekdays and I might be able to increase the ride time a little over time.
If you had my kind of riding time and goals how would you spend it? At first I though I'd ramp up my weekly rides in intensity until I was pushing it hard each day but I kind of worry about overuse. I've done that before. How many days a week should I be doing "Big ring" rides vs. efficiency rides? I'm confident I can do this if I train correctly. Any advice is welcome.