OK,
now we have a better idea of your goals.

My knowledge of training for racers is quite limited. Here's what little I know. Your
training should be focused on improving your racing. Google plyometrics. You need to
be quite careful doing plyometrics. They aren't complicated, you just have to maintain
perfect form at all times and avoid a lot of impact on the joints.

After you develop the exercise program you will want to do some Base Building. Base Building for
Cyclists by Chapele will help you develop a training regime. It's quite complicated and you will
need to be able to measure watts. The alternative is to hire a coach or a coaching service like CTS
that can work up a program tailored to your needs.

Look through the old posts here in T&N and in the Racing Forum for discussions concerning
training for racing. You will find a lot of yak about Watts.