what ex said. I'll add, an on on off on off on off weekly split worked pretty well for me as well in my first season of riding. Basically tempo monday, 2x20's tuesday, sst or 5x5' intervals thurs, then a long group ride saturday. Do that for a month and see how you feel. Just don't over cook monday and save energy for the rest of the week. This should get you going in the right direction...