Training advice for a fit but lapsed cyclist
Here's a bit of background.
I am 40 years old and sail a lot in the summer (perhaps 4 hours on Sat & Sun)
I go to the gym 2x per week and focus on muscle building.
This is the type of sailing I do http://www.force5marketing.co.uk/pri...ck-harken4.jpg
not floating caravans.
I used to cycle a bit (15-20 years ago) and the best I managed was 1:01 for 25 TT.
I have brought a bike to get in more exercise over the winter whilst I sail less.
The plan is to do 3 x sessions (about 25-30 mins) on Mon, Wed & Fri either inside on my iMagic or ourside if the weather is nice.
Then perhaps a 20 - 30 mile ride outside on the Saturday.
I'd welcome some advice on the intensitivity of the training in the week.
At the moment I have been using the iMagic and run at about 160bpm and 200w ...
Should I be going longer easier or harder shorter .... ??
I guess my target is to be able to ride a go standard 25 ...