How many base miles?

Well I had no idea what Paleo was- I was envisioning you just eating a particular sub-species of mung beans or something from Monday to Friday!

Anyway, I googled it- sounds healthy, not sure I could be bothered sticking to it when I'm cooking, but assuming it's someone else in the kitchen, knock yourself out!

Just found this weights programme online:

http://coach.dancoy.com/archive/Strength_Training_for_Cyclist.pdf

Now, don't take this the wrong way (!) but when on the wattbike, have you got 'the sausage'?! I'm referring of course to the optimum pedaling technique as shown on the power curve screen. It would be well worth working on this if not.

For the periods at home, you could, if you're feeling sufficiently enthusiastic (!), treat them like training camps. This : http://www.cptips.com/onlnch.htm provides a guide to designing your own traing blocks.

Finally, what's the score on gearing with moving out of the youth cat? If you're allowed a bigger chainring or something then efforts to adjust to this would be good.

I think Simon's hogged all the answers, nothing else to add other than "Good God - wattbikes at school?! Ace!" I'm in a posh gym but they won't get them in.

Simon's suggestions pretty much reflect my training overall.

Oh and maybe work on flexibility/core strength if you're not great in that area.

Think quality more than quantity. You do need to do miles but it's more important to do useful, productive miles than junk miles.

You won't generally be racing for 5 or 6 hours so, while knowing you can do large distances is good psychologically, I've heard too many accounts of people feeling burnt out mid-season after a winter of long rides.

The traditional 4 hour steady ride or long club run is considered a bit outdated. More and more riders are finding that mixing that kind of training with shorter, higher intensity workouts pays off. That's not to say base mileage isn't useful. Having a good 'mileage bank' is never going to hurt but don't rely on it alone to launch you into a stellar season for next year.

So by all means do some longer rides but perhaps make them 2 or 3 hours with 2x20mins (10mins easy between) at or just below your 1-hour pace. If your sprints are a weakness then work on those with the gym bikes twice a week, gradually increasing the effort/resistance steadily over the winter.

Another factor to bear in mind is the seasons. Listen to your body. It may be sensible to have more time off the bike when it's cold and the days are short. Equally, don't be afraid to do a little extra when you're feeling good; if it coincides with a good weather window then get some miles in then you can rest happily/ride the turbo when there is horizontal rain or a week of icy roads outside.

How's your diet? More fresh veg and fruit, less junk. The more processed it is the less nutritional benefit it will be. Choose items with little or no processing and a short ingredient list with nothing artificial. Quality, simple food, quality sleep and adequate recovery between sessions will all help.

Sorry, I went on a bit. Are you still awake at the back?