Well, I have a century coming up in october. I feel I am physically prepared for it, but I want to amp up my training shedual.
For the next month or 2 I am limited on my actual ride time to around 2 hours a day. Some times I only get it every other day.
I know I need to amp up my miles, but its just the way it is for now.
I want to loose about 15 lbs as well. Besides my eating habits( because I know that needs to change).
I live by a bike loop that takes me 2 miles to get to and the loop is 7 miles long. So 11 miles total if i just do one loop. I normally do 2 loops every other day right now at about an 18mph pace the entire time.
Every so often I do 3 loops to get to 25 miles and on sundays I do 35 miles.
I am looking for a training regiment with my limited time that will help me do 2 things.
1. Get in a work out that will be short, but help me get in shape for a century
2. Help me in loosing 15 lbs of this tire around my waist
I am still very new to biking, and I dont really do sprints on my bike. I live in Florida and everywhere that i have ever been is flat, so that is no climbs.
My personal thought ( I use to be in shape) is that I need to do more sprints. Maybe something along the lines of 1 mile easy, 1 mile sprint for the 11 miles? Any thoughts on that?
Also is there a good post ride shake/snack that is good to eat/drink?