I just read your other post where you asked for advise on how to train for a 440 mile ride.
You say you used to ride and you were one of the best ( you don't say at what level though
) You also said you are into weight lifting and that makes me think you are looking for a training plan that you can follow the same way you do for weight lifting.
I have to say that your OP is out of order.
For what it's worth, for a 440 mile ride, you should concentrate your efforts on endurance rather than speed. You only have a month to train and that's not a lot for somebody that hasn't done any riding for a while. If you can handle it then try to increase your distance 5% - 10% every day or every other day until you can cover the distance you are planning to cover on one full day's ride. That is a very simplistic plan but it might just be what you need