TexMac

I started riding my Mountain bike 2 months ago every weekend for 1.5 hrs untill my friend let me have his fixie roadie with Brooks B-17 sadle. 30 miles in & i'm hooked then had to buy my speacialized secteur c2 road bike. Fast, responsive but aweful seat which im changing to b-17 sadle.
Here is my question.
I'm on a time limit and can only ride saturday & sunday for 1.5 hrs and ussually do 25 to 30 miles. I weight 180 lbs and want to lose 10lbs. I workout twice a week (squats, lunges, chest, shoulders, arms, abs, deadlift). I would like to get into some speed competition at some point if possible but not sure what i can do enough for 3 hrs of bike ride per week.
Any ideas? should i do fast riding within those 1.5 hrs spining fast or higher gears?

Trek51

It's unlikely that you will get competitive with just weekend riding. That shouldn't stop you from entering some competitions, just realize you will be competing with riders who train a lot more. From my perspective, pushing a higher gear invites injury. You are better off pushing yourself faster in the right gear. Try doing some intervals to improve your performance. Good luck with your training.

TexMac

Thanks Trek51.
I plan on adding a friday afternoon ride for 1 hr ride.
Notice the time limit is 1 hr.
What do you mean by intervals? I try to keep my pace at 17mph unless it's very windy then i'm at 15mph

fietsbob

Didn't talk to the Gym staff first?

They will suggest a workout that does it faster & offer what not to eat to shed Pounds ..

You pay for the Gym, make them earn it.

Since you posted in Cyclocross, the real workout is Off the bike carrying it Up hills
and climbing stairs , Sand Pits and MUD , Hard slogging at speed,
the Paved road sections are a recovery parts of the courses.

TexMac

Gym staff? It's a free gym at work so no staff but free classes for yoga, pilates etc.