I've finally gotten back into regular exercise and would say I'm in moderate physical condition. I've noticed over the past month of riding I'm feeling more and more fit every day.

I typically ride MWF about 10miles at about 13-14mph average speed. Then on Saturday's I ride eithe with a club or alone for a 20mi ride.

I'd like to improve both my speed and my distance, but having 3 kids under 4 I don't have an endless amount of time alone that I can ride.

What is the best way to get more fit and ride faster? Should I stick with shorter 10mi rides and push myself to go much faster? Or should I stick with my current speed and go farther? Or is there a middle ground somewhere?

I guess what I'm really needing info on is the best training schedule to increase my speed and fitness.