I could use some recommendations for an 8-week training program to get ready for the Highlander century. I'm a newbie, and I've completed one century. I probably learned more about what not to do on that ride than anything. This century is very hilly, here's the profile. 11k feet of climbing, up to 23% grades.
I have every weekday morning to ride for one to two hours, and can do one long ride on the weekends, possibly two. I also have access to an excellent gym at the ymca. I live in a very hilly area, with lots of country hills to work out on.
My current condition as a rider is that I am comfortable out to 50 miles, then the various sorenesses set in and so on. I commute every day, min 5 miles each way, and often extend the morning run to 10 or 15+ miles. Though my average speed is increasing all the time, I am not what I would call strong on hills.
What I am looking for is recommendations for using this 8 weeks wisely. I have to do this without benefit of an HRM. It's all about the hills on this ride, so I would like to focus on that. Over the next 8 weeks I woud also like to kick my average mph up quite a bit. On most days lately I'll average 16 mph and 72 cadence.
What would be a good mix of intervals, LSD, weights, hill work, etc? Should I do intervals once, twice, three times a week? How many days of hill repeats, and how do you do a hill repeats workout? Are weighted or unweighted squats a good idea? How to do intervals if I can watch cadence, but not HR?
Many thanks for any help!