I'm new to road cycling and I'd like to get into "race shape" (club meets) by next season.
I'm an ex-hockey/soccer player (varsity level) and though I've fallen off the bandwagon lately, I'm used to putting in at least 1h/day at the gym 6 days/wk (alternating cardio/strength).
I commute everyday on my bike, all year-round, carrying textbooks, groceries, laundry -everything- all the time, up and down hills. Probably a total of 20km per day. And this has been my lifestyle for the last 5 years.
The question is: what would be the best workout schedule to get myself into "race shape"? I'm used to working out and I can devote at least 2hrs/day (7days/wk), sometimes more.
Thanks for your help on this!
P.S. suggestions on any books would be good too (I heard some about Hinault's book...)