I just started cycling 2 months ago. I have read alot of post and from what I have seen came up with this training program.
Sunday+3-6 hour group ride
Monday+45-90 minute TT ride effort (cadence 90-100)-On Trainer
Tuesday+2-4 hours 4 minute intervals (cadence 90-100) 5 minutes rest (cadence 75)
Wednesday+(40 sec max effort (cadence 95-105), 4 minute rest (cadence 75) X3) recovery for 10 minutes at 75 cadence-(Repeat all X3)-On Trainer
Thursday+2-4 hour going max on hills (cadence90-100) and recovering down them
Friday+Leg Curls, Calf Raises, Squats, bench press, curls X2
Saturday+3-6 group ride and individual ride (Depending on Group Ride Length)
Before and after every ride I do a 15 mintue warmup/cooldown at a cadence of 75. Any advice or opinions on if this will make me better. Any feedback is welcome. I want to race and maybe turn pro. By the way I am 20 and 6'1", 155 pounds.