Hey all. I appreciate any advice people might have on this. I started cycling last spring and logged a lot of miles on a cross country trip. I'm comfortable with long rides (for me, that means over 3 hours and anywhere up to 50-60 miles). I haven't been on my bike for the past 2 months or so because of the weather - I'm near Boston and don't have appropriate clothes / will power . I just bought a trainer and am looking to get more fit before spring time and hopefully get myself into shape enough that I dip my feet in racing. My goals are:
1 - Build leg strength
2 - Increase endurance at faster speeds
3 - Be able to ride non stop for longer periods of time. I tend to stop to stretch and relax every 45-60 minutes when riding.
So my questions are:
1 - Should I be aiming for a certain heart rate for a particular amount of time or aim to log as much time on the bike as possible?
2 - I have a gym membership. Should I do a standard leg weight lifting routine in addition to time on the trainer or should I put all of my leg energy simply toward time on the bike?
3 - Any other advice to get me race ready?
Any advice is greatly appreciated - thanks!