I'd like help dividing up 14 hours a week available to work towards my goals.
41 y.o. Fat baztard, 245#, 5' 10" been riding for 2 years, 100+ miles per week in season.
Goal is to increase speed from 15 avg to 17 avg (solo) as well stop being a fat bazdid, ultimately want to get below 200 but have been between 240 and 250 all season and very disappointed.
Last year I never could get my speed above about 14.2 to 14.5 and have done several rides this year at 16.5 so I am pleased by the progress but want more speed. Also at this point last year I had gone from 260# of pure blubber (before I ever rode) to a relatively solid and much thinner sub-230.
If I wasn't frustrated by the progress, especially compared to last year's weight loss, I wouldn't ask.
As to the weight concern: I really feel like I have done a somewhat decent job of eating better and controlling portions, but clearly something is wrong or I would not continue to hover around 245 all the time with that amount of miles. I realize saying no to hunger might help a little, as well as saying no to cookies, ice cream, chips, salsa, sour cream, steak, burgers , cheeseburgers, ribs, bacon doublecheeseburgers. I have always struggled with weight but am perplexed because all kiding aside, I have done a better job than I used to about cutting back on portions and also "calorie dense" foods like breads and pasta (except before longer rides).
Obviously getting lighter will help me go faster, but what else can I do now to get a little faster on rides that are 40-50 miles long? I have access to a gym with a stationary bike and weights, although many cyclists have warned me that weights are useless. (Not sure I agree. Leg press and extensions seem to help on hills.)
Anyhow, how would you, the most brilliant minds available for free (and sometimes even at a cost) divide up my schedule to assist me in reaching these goals.
I have about 7 hours available on weekends. Usually Saturdays are the "big" ride, 4-5 hours and 2 to 2 1/2 hours early Sundays. That leaves about 7 more hours over Mon - Friday. Cold season fitness should not be a problem, I usually can ride at least once or twice a week and have access to a very nice gym, which is where I worked on base last winter.