Training advice

BMKN

For thr last two years ive done triathlons. I am giving them up to concentrate on my real love ( cycling) I have never only done one sport before so any advicr on where to start training. Id be doing about 10 hours to 12 hours training per week.

imposter2.0

Some info about your aims or targets for 2014 would be helpful...

BMKN

Well id like to be racing in my local club and not be last. Im above average in my races but I am assuming I would be at the lower end of a cycling club as most of them would only only cycle. In races I tend to avreage 32kph over a 20k. Im no stranger to long cycles or hills. My solo average is pretty slow of 28kph over long distance. Id ideally like to increase my solo speeds. I can keep up with the club fast group for 75% of the ride but im on my own for the last. Any tips on on how to get there would be great

BMKN

Ill deff consider more cut goals. My plan is to increase my weekly milage for the moment and maybr do some gym work

ric/rstsport

You're going to need to train to increase your fitness over two key areas (there could be other areas you need to work on, but i don't know because you haven't said!).

You'll need to increase your FTP (aka TT power) so that your sustainable speed is higher, and you'll need to increase your MAP (VO2max) so that your 'engine' is larger. There are a multitude of ways of doing this, and specific advice is outside of the scope of an answer for a forum, but note it isn't just the very hard sessions that improve these metrics, but how all your training fits together and the consistency of your training.

ric