Originally Posted by
Carbonfiberboy
You're doing tempo intervals, like 15 minutes on, 10 off, etc. Those are a very good use of your time. Some evenings, you might also try a set of three of 3 minutes as hard as you can go, 3 minutes moderate. Highish cadence for those, 90-100. Rest of ride at your normal riding speed.
Be careful of doing this, not to get too tired. If you notice yourself slowing down, do a few weeks of just moderate rides, then go back to your hard rides. As long as you keep getting faster, all is well.
judging by your response you seem to be someone that is pretty knowledgeable about training. i am interested in your opinion on my training/riding. due to my wife's work schedule and having 2 young children the bulk of my mileage is limited to commuting. I commute to work 21 miles each way, 3 days per week. i then do a 20-25 mile ride on the weekend to supplement. this results in approx 10 hours per week in the saddle, on my commute in i push myself pretty hard. i sprint to keep up with traffic and also to make green lights etc. on the way home i ride not quite as hard. my route also has approx 10 good sized hills that i spin pretty hard to get up and ride down pretty hard. what do you think. am i doing enough? any suggestions?