Make me a training plan
I have a local race coming up in 2 weeks. I went to one last weekend and was beat by a woman who has a daughter the same age as me (I'm 24). I need a plan for that (I know I probably can't do much between then and now), but I also need a plan for after that. I *think* there will be another race or two this season. This is my first season actually racing. I've always ridden my bike, but I'd say I've been training, with a few breaks here and there, since March.
I don't have any structure to my workouts now. I'll usually do a long ride on Sunday, 3-5 hours. Other days I'll go out anywhere between 1 and 3 hours. Maybe climb a small mountain for 30 min - 1.5 hours, maybe some tabata intervals, maybe some 5:1 minute or 1:5 intervals (I've got a copy of the interval post on my table). I put in about 12 hours a week total.
Motivation is slowly becoming an issue. I had a training buddy, but he moved to the big city. There's not really anyone in my town that I can ride with, and I've looked, I promise.
The race is 30 km, mostly flat, gradual uphills, on a small country road.