What is in vogue today is interval training. The link below is a good introduction.
http://www.cptips.com/intervl.htmI use a program from Bicycling Mag. There are a ton available on the net - google "bicycle interval training". Simply, you train your body to do higher levels of work. Hockey players line shifts are excellent examples of intervals. 3 lines go like hell for 2 minutes and then rest for 4.
Two days a week, I limit my ride time to about an hour and perform high intensity, short duration bursts followed by a period of rest. I ride with a heart rate monitor. One example is that there is a bridge where I climb, coast down, recover and then turn around and do it again, and again etc. Another is I ride for 7 minutes at a higher, not max heart rate, then recover and do this 7 times. Not fun!
Before starting, be warned that you should build 500 base miles of easy riding. Not a good program for anyone who just starting riding.
but, back to Ron's ride up the 'boat. That was some great riding and I salute anyone who does this 2000 ft climb in the Rockies. It's a tribute to all the work he's done. I had planned a century 100 mile ride this coming weekend in the area of Ithica NY. Just found out it involves 3000 ft of climbing. One or the other is do-able, not both at this time.
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