Joshua Plumtree
Approaching perfection from a distance.
Completely understand how all this stuff seems confusing. Although I'm 54, still a novice at training for a specific cycling goal.
Longer, slower rides, or 'Base' as Jason calls it, will allow some adaptions to take place that will enable you to ride at a faster sustainable pace at a later date. But I don't think you really need to stick too rigidly to a plan if your aim is merely to became a faster cyclist over a period of time. Also not convinced you require any specific HIT work unless you decide to race at a later date.
Simply mix up your cycling a little. Ride fast when you feel like it (even during your slow ride days if so inclined!), hit a few hills hard occasionally and, if you're out with a local club, sprint that last mile to the cafe stop as fast as possible so you're at the front of the queue for the carrot cake!
Finally, if you're really motivated, add a couple of short rides per week, perhaps no more than 20 miles, and have a real blast!
Longer, slower rides, or 'Base' as Jason calls it, will allow some adaptions to take place that will enable you to ride at a faster sustainable pace at a later date. But I don't think you really need to stick too rigidly to a plan if your aim is merely to became a faster cyclist over a period of time. Also not convinced you require any specific HIT work unless you decide to race at a later date.
Simply mix up your cycling a little. Ride fast when you feel like it (even during your slow ride days if so inclined!), hit a few hills hard occasionally and, if you're out with a local club, sprint that last mile to the cafe stop as fast as possible so you're at the front of the queue for the carrot cake!

Finally, if you're really motivated, add a couple of short rides per week, perhaps no more than 20 miles, and have a real blast!
