Join Date: Sep 2004
Location: Riverside, California
Bikes: Trek 2100 Road Bike, Full DA10, Cervelo P2K TT bike, Full DA10, Giant Boulder Steel Commuter
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1. Base miles and weight training in the late winter/until early spring, weight training, first easy than heavy low rep sets for weight
2. Build Period with intervals, fast group rides, etc, spring and into summer
3. Race and peak during your race season, A priority races
4. Transistion period late summer, early fall.
You have asked a big question, I would suggest looking at a book by Friel, called the "cyclist training bible" and see how to plan a year schedule. Since you are only averaging 16 MPH you would be better off just getting in good miles until winter now to get faster. Maybe find some good group rides, etc.
You are at the point it seems where the best improvement will come from riding alot (like me). I am in the same circumstance except my goals are to be very very good in cat 4 next season, although my racing begins in February. Everything I have done this season has built up to Sunday (this sunday), my first real A priority race. I have done everything imaginable and I am peaking now.
Of course the best bet is to get a coach but you can do well with the books that are avalable now.
Just your average club rider... :)