Originally Posted by blindvelcro
I guess I need to explain a little better: I am working 5 16 hour shifts per week. 7am - 11pm. I have an hour drive each way, which puts me away from the house 18 hours per day. It is too hard to squeeze in a "before or after work" ride in. My off days are spent recovering from work, and helping my wife with family stuff (new baby, and 2 older kids). Soccer practice, dance practice, after school band practice. and just general help with baby. I could ride more on my off days, but I told my wife that I would do a 2 hour ride on one day, and a 4 hour ride on the other day.
My goals are : to keep the speed and strength that I have. My old routine was very diverse. I would to intervals, hill sprints, long distance rides, fast paced medium distance rides.
Now I am not sure what to do. Just focus on intervals? Should I break my four hour rides into an early interval ride and a late hill sprint ride? I need help.
Well, dude, you aren't going to be able to keep the fitness that you had before with considerably less time on the bike.
If it were me, given that the hardest fitness to build up is the long-distance stuff, I would recommend focusing on that kind of fitness. If you keep that up, you will have a base to build on when your schedule eases up.