Hi folks!
I'm in the 50+ group and started cycling again this year. I drive a Trek 7.5FX that fits and was pretty athletic in my youth, but have NO aspirations of competing with anyone other than my waistline.

I am pretty fit now and get a few hours on the bike a week, but want to do a cross Florida run in the fall. I also commute about once a week 25 miles round trip. My average speed is 14.7mph and ride about an hour at a time.

I have had C-spine and lumbar spinal surgery and live relitively pain free....relitively...that's why the 7.5 with a more upright posture.

Is there a training plan out there for folks in my position? A guide on how to build endurance and strength without sacrificing injury. Also, is there a better bike option for me?

Thanks for your participation and guidance
Best to all
Bob