I am looking for some training advice. Short background. Started commuting to work last February weighing 200#. Started with 2x a week built up to 4-5x a week and dropped down to my current 150# (5'11"). Decided I needed new motivation to keep in shape so I started racing this year as a CAT5. Thought I was a lot stronger than I turned out to be but I am now holding my own (best place is 4th from a tight circuit race where a group of 8 took off on the first hill and gaped the field for the rest of the race). I usually finish with the lead group but need to work on my 1-2min power to put myself in a position to contest the sprint.

Anyway...

If i were to ride my bike to work it's 19-20 miles each way. Fairly hilly.

http://connect.garmin.com/activity/80353389

I can add more miles to either leg, or both. Using one leg as a recovery ride is difficult because of the hills but with some concentration I could try to just spin. I am currently following a trainingpeaks Virtual coach plan that has me doing ~10hr a week. If i used my commute as training I could easily double that time on the bike without really impacting my lifestyle. Gotta love Washington DC traffic! I just want to avoid "junk miles" if such a thing really exists.

I could just try it But thought I would reach out.

Thanks for any advice.