"Realistically you need to do a load more than that to actually be fast"
says who ? there does come a point where milage is just wasted …
dave buchanans training for the 24hr worlds i read in a mag interview – he has chris eatough coaching him – doesnt do more than 15 hours a week iirc
for the record i do about 200 miles a week – most of it short rides at high intensity – commute is 6 miles but done at 27mph every other day on my fixie and cruising in the other days. do the shopping onthe bike , go to the pub and my mates on the bike – i do very little "training" on the bike tbh
Also go to the gym 2 or 3 times a week and do core workouts and about 10k a week in the pool