I been riding through out the winter but weather made it very difficult. I went out or short ride before the bug rain and legs felt great. Sadly, lungs do not. I just cannot hold the power or speed very long. what is the trick to improve my cardio.....climb strong short hills feel powerful but lungs explode after short time.
HELP

Long slow rides.

You have over 1800 posts and have been a BFer since 2007 so it's difficult for me to take your question seriously. If you've tried everything obvious maybe you should see a doctor. And, stay out of the bug rain.

It takes me about 3 days in a row after a layoff to stretch out my plumbing to where my lungs are not killing me.

oxygen carrying red blood cells have a finite life, maybe 6 to 8 weeks IIRC.

Yeah, miles per week. Work on that first. Hilly-ish routes, like 30'-50'/mile. Mitochondrial density, heart stroke volume, RBC concentration (hematocrit), these all take time. I think stroke volume goes away quickest and is slowest to bring back. This is what trainers and rollers are for. Never back it off too far or there you are.

Legs feel great. Can't breathe after a few minutes. Describes a typical "first time out in a while" ride for me.

I find the same thing if I don't get the intensity in the off season. I'm no scientist but it seems that when I go out on the road I ride much more enthusiastically than I do on the trainer, and I end up blowing myself up. The powermeter sort of backed this up, with my outside rides being much harder than my inside rides. Also although steady stuff in training does help build endurance you need some peaky stuff as well, and for me the winter is not great for peaky stuff.

No offense wes but given your choice of bikes I can safely assume you never had this issue. Glad you cared enough to reply.

You may find it easier to lower your cadence and select a higher gear.

However, if your goal is to improve your cardiovascular threshold one of the best ways is to work near your limit. Spin at a high cadence to bring your heart rate up and sustain for as long as possible before slowing yourself down to recover and catch your breath. Then repeat. This kind of max interval training is very effective but remember it is about spinning at a high enough cadence and easier gearing so that you are pushing the capabilities of your cardiovascular system more than your muscular.

I just have never figured out how to get strong both in my legs and lungs early in season....I am happy that I can sprint & climb and my legs feel good but I am shocked how little VO2 max I have. I am also 48 so maybe thats it as well. Age may have more to do with it that and the extra 20lbs......

Sounds like your winter program wasn't very good. Your going to need to go out and put in some base miles. Long Steady Distance.