Training schedule for endurance events
I looking for some advice on exercise and training programs to help me prepare for some planned endurance events later in the year. I'm currently commuting everyday (4 miles) at a good pace and riding a couple of 20 milers a week in the evening (all time allows with work and young family!). At the weekends i'm trying to build up road mileage and covering 50 miles in about 4 hours(conti speed kings - not slicks!). My big problem seems to be maintaining a steady pace on the road - i'm suffering with knee pain (ride spds with good bike/seat set-up) and lack of push from my legs even though my breathing and heart rate are fine. Guess i need to build strength over fitness but i want to follow a set plan to be ready for my first 100 mile road route in june. Any help/advice would be appreciated.