Newbie hello and question
Hi, just registered today. I've just bought myself a new road bike (carbon, SRAM Apex) with a view to spending more if I'm still interested/hooked in 12 months time.
So, can someone suggest a good book or other tutorial on improving bike fitness? I'm only currently getting out once or twice a week, plus a fair amount of core conditioning to build up my flaky lower back.
Current tactic is to warm up with about 25 mins easy spinning, then alternate between 90% effort and recovery riding for about half an hour, then finish (last 15-20mins) at about 80-85% (as much as I can manage to sustain, anyway) - oh, and a couple of minutes cool down.
I'd like to aim for some sportives next year, and would like to attain an average (solo riding) speed of maybe 21-22mph.