1) Start increasing your long ride by 10% ... or a bit more if you're feeling good. So next week, go out and do something in the neighbourhood of 33 or maybe 35 miles. The following week you might try something up around 36-38 miles. If you're feeling really good, maybe even 40 miles.

2) Ride more often. Aim for at least 4 days a week, preferably 5, perhaps even 6 days some weeks. But if you're feeling really tired, take a couple days off.

3) Try to get some back-to-back long rides in there. So in a few weeks, you might try 50 miles on Saturday and 50 miles on Sunday. A few weeks later, you might try 75 miles on Saturday and 75 miles on Sunday.

4) Vary things ... ride different terrain, ride in different weather conditions, ride different speeds, ride different routes.

5) Throw in some other activity as well ... stretching (yoga/pilates), a bit of walking (you might go for a brisk 30-min walk at lunch), some core work.

6) While you're increasing your distances, experiment with nutrition. Find out what works for you. Start with 200-300 calories per hour on rides over 2 hours.

7) On all your rides, aim to drink one 750 ml bottle of water and/or sports drink every 1 to 1.5 hours.