Because I thought I could
Join Date: Dec 2004
Location: Wash DC Metro
Bikes: November, Trek OCLV, Bianchi Castro Valley commuter
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what ericm said - keep riding. Our area has weekly group rides that are handy for developing pack riding skills and testing your general fitness vs. other riders. Also training crit series that I think count for Cat 5 upgrade. See if there is anything similar in your area. The better bike (small world - I once had one of those mid 70s Motobecane's, too!) really helps. There is absolutely no comparison between the mid 70s techology and modern wheels, frames, and wide-range 9/10/11 speed indexed shifting.
If you want to develop an extremly detailed plan, study Friel's Cyclist Training Bible. He has enough info in there to develop a detailed week-by-week annual and multi-year plan (oy!). Me - I'd just ride and build experience now. You are also racing into shape. Depending on how quick you recover from hard efforts, an interval session (or 2 max/week) no later than Thursday (to give recovery for the weekend races) will help deal with the yo-yo accelerations in the pack. Treat the races as another training session. Like em said, you don't need several hours endurance (yet, anyway), for a under 1hr, 20 mile crit. If you want to do distance, save it for an easy day after the race day.
Reducing upper body mass? Quit doing upper body exercises (at least with weights), although there is a school of thought that you still want some strength in upper body for staying stable on the bike under hard efforts and in other circumstances. Definitely continue core exercises and flexibility if you do so. Don't fixate on weight too much - if your fighting trim is 170-180, you are never going to outclimb a fit 130-140 pound rider (you have to make up a 30% weight disadvantage to get to the same power-to-weight ratio in climbs) but as you improve, you can make them suffer on flats, descents, and accelerations.
There's a lot of information on training for racing in the road racing sub forum. There are several long threads on info for the new Cat 5.