Training Suggestions

richard36

Hi

I would appreciate some help

I am only able to get out on my bike for 1 - 2 hours a week and spend 45 mins in the gym.

I have been varying my bike work. One week I may cycle on the road averaging about 19 kph and the other week I may do some road work and off road averaging about 14 kph(I'm using a mtb rather than a road bike). Whenever I cycle I incorporate some hills.

In the gym I mainly use the treadmill.

I'm not intending to enter any kind of race and I'm just trying to build up my fitness in my legs and lose weight.

I'm wondering if I should be doing anything different or should I stick to the above?

Also are there any exercises I can do in the house that would help?

Thanks

Richard