I need advice. My Thursday group ride (which has turned into a Cat II grudge ride) is kicking my butt. I hung for 15 minutes last night and dialed it back when my HR reached 190bpms. I've been back on the bike for just under a year from a 5 year layoff so I realize I have a long way to go to be able to hang with the big boys.
What I'm seeking is advice on getting muscular force and endurance increased as efficiently as possible. Reading through Freil it seems hitting the weights two times a week could be beneficial. Squats, extensions, calf raises, and core work. These seem to increase ME as well as raise LT. What's the consensus?
Also what's the recommended on bike regime to increase LT and raw AC power? Hill climbs, ZCIs, WRIs, 20 minutes, JRA???? I can dedicate about 7-10 hours a week right now to training.