I'm looking for something that'll get me in shape for the summer. Disclaimer: I'd say I'm a Category 7 if there was such a thing. I'm 6'; 200 lbs right now. I'm in ok shape but not near good enough to handle a fast paced shop ride. (I was right at a Cat 5 this past summer but had to take the past 3 months off due to a severe back injury.)

I'd like to be able to easily ride with a fast pace group and perhaps compete in a Cat 5 crit by mid-Summer. So, basically, I'm looking for a digital or paperback coach that will have a specific schedule I can follow. Dietary advice wouldn't hurt either as I'd also like to drop 15 lbs by then. I know there are on-line coaches that can be hired but I probably don't have the cash for that.