I'm looking for tips on what workouts to do, what to eat, and what type of riding to do. also anything i may have missed.
I know I should obviously do sprints (my current top speed is 33.5 on a 44x16 single speed road bike) it will have fixed/free wheelset soon and so I'll probably ride fixed a lot to improve my pedal stroke and spinning ability. and th college i go to has a wellness center with spin bikes and a gym so i'll be able to workout through out the winter too.
This is the first time I've wanted to take my riding serious in a while so I'm not familiar with the common bicycle fitness info.
wow, thanks! didn't expect that much help this soon. i like the idea of intervals. i'm sure doing intervals wouldn't take that much more to do than what i do now. and on the weight training, i haven't been to the gym yet, but i'm sure they have all the equipment i'd need. i also get in free with my student id card i get in free so the workouts are cerainly do able.