Yup - what V-girl says, SouthernBelle.

I have never been able to train my sprint AND my endurance simultaneously. It's one or the other. I'll do a sprint day (sprint up hills, for example) and then take a rest day. If I've honestly hammered, I need that rest day! Rinse & repeat a couple days/week. Maybe one long ride/week, just to get it out of my system, but no more. You're training a different muscle group (slow twitch) when you're sprinting. After awhile, you will find that your MPH during your endurance rides picks up. It doesn't happen overnight, though.

CC - I live by protein powder. I'm not keen on a lot of animal protein and I get tired of cottage cheese quickly. When I refuel immediately after a workout with simple carbs & a little protein, I recover much faster. The simple carbs help drive the protein into the muscles where repair can begin. It's important to use a whey protein (which you probably bought) as opposed to casein (found in cottage cheese) because whey is faster acting.

I just read an article that said athletes' uptake of protein is much better than couch potatoes. So, the usual recommendation of 15% protein might be too low for people who exercise regularly. This article recommended 30% protein, 55%-60% carbs & the rest from good fats for bodybuilders.