[Closed] Help :- Training regime required for return to racing after a long lay off

Ok so it's been a few years since I've done any racing and for 2012 I fancy a return, looking at the Nutcracker Series, CRC marathon series or whatever it's called now and perhaps a few sportives.

I've never followed a training schedule before and normally just get on my bike and ride.

Previously I was doing about 30 miles a day commuting at a brisk pace on my cross bike, making the most of any hills and pushing hard up those then recovering on the flat and this basically added up to about 1hr 30minutes of bike time a day.

Saturday was rest day and then Sunday would be a long MTB ride.

Can anyone recommend a training schedule, ideally make use of commuting time to get the miles in during the week.

Cheers, Geoff