I am pretty new to road bikes (2 years) and have really gotten into it. I used to race MTB's years ago (x-country) and loved it and was pretty good at it too. I raced elite for one season but was young and had more energy and balls then brains.
Now I'm 34 and want to do some local road races and crit's (there are some good one's on Tuesday nights where I live) and want to be competitive.
I train at the gym about twice a week for upper and lower body and core strength and I do about 3 rides on my trainer (my wonderful wife bought me a Tacx Fortius for x-mas!) at a tough pace (HR average of ~160-165bpm) and average power output of ~185 watts.
I also do one hard core spinning class on Sundays with a buddy and there are some race guys that come and do it as well. It's a tough class, I like it.
Obvioulsy I have to work on strength and power but what is a good training program? Should I do one week of power and then week cardio?
I should also mention that my business operates long hours and I often work 50-60hrs per week so I'm pretty beat sometimes.
OK so what do I have to do to beat my buddy and not look like an ass at my first race (physically...my bike handling skills are pretty decent)?
Thanks in advance.