Hi all- I've been poking around this site trying to get an idea of what a good training regimen would be.

So first, some background: I got my roadie last Aug (2010 Madone 5.1 wsd) and I've been riding as often as I can.

I used to swim competitively (competed at NCAA D3 level)- swam the 1000, 1650 etc so I know what its feels like to be working out 18hrs a week in a pool + 3hrs/wk in the gym. (Its one of the reasons why I can't get myself to swim laps anymore... just totally burnt out).

So, since swimming is not an option and I *HATE* running, I've gravitated toward biking.

Now that its spring, I really want to crack down and get back into shape (I've gained some nice padding kudos to post-swim season) and would like to get into some kind of training program instead of willy-nilly picking rides of various distances.

What would be a good starting regimen? Right now I'm doing ~24mi/day (4days/week) with rolling hills. I'd love to work up to routinely riding 40 milers... perhaps maybe a century by the end of summer...

I've also started going to a local shop's rides, but I feel totally out of place- for starters, its all early 30s men who can rip up hills. I feel like I'm a huge handicap for the group (and don't want to be).

Besides, I kinda want to kick some butt... I DID spend 14+ years racing in a pool, I've got quite the competitive spirit...