Where do I start?
Hey guys, kind of a generic 'where do I start' thread on training, but I've looked around this forum a bit and google and haven't found anything too helpful (though some good smaller tips around here). Can anyone recommend me some good links or books (or general advice) on how to go about increasing my speed? I have no objection to buying a book or two but I don't have the cash for any of those online coach deals.
I know I have a pretty solid amount of base miles already as my commute racks up about 105 miles a week (assuming I don't cheat and catch a ride in poor weather) at probably 15 mph average. So while I have plenty of endurance and can ride for hours at an easy pace I really want to start getting faster by getting an avg speed of 19 or 20 mph (without commuting weight, obv) and sprinting my ass off. I have some basic freeweights for off bike training (squats? deadlifts?) and an okay road bike (K2 Merge, nothing too crazy) and a fixed gear conversion (48x16).
Should I just go for rides on the weekend and go as fast as possible cruising on my K2? Go sprint up hills on the fixed? Also, I haven't got a clue about what to eat (I know I shouldn't eat candy bars and junk, but no idea what kind of diet I should follow).
Thanks for reading, hope there isn't a huge thread about this somewhere that I missed...