[Closed] Training websites/advice?

I'm taking part in the Fred Whitton and am not sure where to start with training for it - especially as I've lost some fitness due to a cold so I've not even been doing my usual length of rides, never mind getting in some good base miles.

Can anyone recommend any good websites with training programmes/advice? I'm planning to use the weekends for long endurance stuff and during the week keep up my spinning and weights at the gym for core/strength but not quite sure when I should start to work on things like sprints, intervals outside rather than just on the spinning bike, hill reps etc.

Thanks in advance
Claire.