short synopsis.

on the cycling I would get use to riding again and slowly build a base in miles on what ever your ride and slowly increase that by 10 %.
spin,spin,spin.
Once a good base is built introduce sprints and uphill sprints and pushing say a 53/16-17-15-14-13-12 gear or what ever you feel will work for you.
Each sprint you do go into a harder gear on the next sprint, say do between 3-6 sprints about twice a week and then do a long ride and spin.
at least one recovery ride a week very slow, 15-30 miles
Once your base miles and an aerobic base is built than you could find some alternative work-outs or deviate on how you want to train.


Also find time and do some weight lifting light weight and high repititions and work different body parts at least a couple times a week.

The major isssue is to build an endurance base, the speed will come along if you work at it.