Wow thanks for all the good info, what I've decided to do is ride easier, longer rides 20 miles three days a week and keep my speed at about the 15-16 mph range, and on two days ride about 12 miles a day as hard as I can with intervals thrown in for good measure, alternating the days as well. Oh and Im going back to the health club on my easy day bike rides for some badly needed strength training.
Thanks again for all the advice.
Paul