Thanks for the feedback. I've got enough ideas to get me going for the time being.

I usually go out each time with a specific plan in mind but I've found that as I've been getting into better shape those plans are going to have to change. It seems that I've got to the point where it's time to work on more specific things while still working on the more general issue. Smoothing out the bumps so to speak.

I've thought about getting a trainer for those rainy days (thunderstorms) when I can't get out and for the winter months and since they're not that expensive, it's probably worth getting one.

One more thought that has occurred to me is for me to use an older heavier bike for the reps on the hills and intervals leaving the CF bike for the longer rides. I know that some of guys who race will use a bike that is slightly heavier (more for reliability) than their race day gear but it seems that in most cases, it's just a change of wheels. My one concern is that the extra resistance can be like lifting weights where the slow twitch muscles can get overdeveloped and the fast twitch muscles take a back seat. Any thoughts on that ? I know that if I mash my legs start building up too much muscle which actually slows me down because I can't sustain a decent cadence. The slow muscles actually start to cramp up.