Background: For five months last winter, I could not cycle or lift weights due to a broken wrist. I have worked hard at the cycling for 10 months, and I've made great gains in endurance, aerobic capacity, and lower body strength. At the same time, I have lost almost 20 pounds since July. This winter, I will keep riding some (have to, want to) but not as much. I will also resume resistance training for the first time in more than a year.

My question: How much cycling should I do, and what intensity, just to maintain my gains in aerobic strength and stamina? I'm not looking for improvement, just maintenence. I have to bike about 6 hours a week, minimum, for commuting, shopping, etc. How much more should I do, if any? Fast or slow?

Thanks, everybody.