I was off the bike for the past 12 years. I have been riding regularly since July. I really want to get some strength and endurance back. I have four scheduled riding times Tuesday and Thursday for 90 minutes each and 2 hours on Saturday and Sunday. I am 55, weigh 215, down from 240.
I have good trails about 5 miles from my house, so I ride pavement to the trails and can get everything from moderate to Extreme rides on dirt. Should I focus on intervals, Climbing, burn up a ton of calories, trash the legs and lungs? Two days of one thing, two days of another? What would be the best use of my riding time to build climbing strength and endurance?
Also hints on nutrition would be appreciated. Right now I finish each ride with Orange juice and Whey Protein powder.