I need a training program

[Sindyeli]

I need some help with how to train. I have the tendency to push myself when biking, and this week, it finally caught up with me where I felt worn out.
Here is how I got here:
I bought a new Ruby Elite in May, and started riding, at first about 12 mi. then 16, then increased a little more, and by mid-June I did 43 miles with a long hill at half-way. After that I increased my rides, always trying to do a long one a weekend day. This past Saturday I did a 70 mile supported ride, was tired at the end but still felt good so rode an easy 12 the next day. Monday off, Tuesday easy 24 miles. Wednesday, I woke up fried. I will mention that 2 weeks ago I had to take 2 days off as I felt I was catching a cold, but I beat it.
I just go riding and try to do harder hills on some days, longer rides on others, don't do intervals yet, and take days off once or twice a week. I also like to cross-train with intense Cathe aerobic routines (I love dancing and that's the closest I can get to it and burn cals) which include some weight. But I just don't have a plan and do all this a bit haphazardly, and it seems that I regularly get at this exhausted state.
So I'm hoping that I can get suggestions from those of you who know what they're doing. As an added note, I'm not into racing, but next year would like to ride 109 miles (which includes 1 super steep pass, Teton Pass, and another easier pass). I just like challenging myself. And I'm 43.
Thanks!

[tennisgirl43]

Hey! You're the same age as me! :-) I tend to push myself, too. Sounds like you're working pretty well, actually. Some people do well with a structured plan, some don't. Just be sure to schedule in recovery days. (and yeah, I am talking to myself here, too).

I'm fairly new to cycling, but I'm an exercise physiologist, so I'd be glad to help ya in any way I can. Oh yeah, and I'm kinda OCD about keeping records of my workouts - that way, even if it's haphazard, I know what I've done and how far/how long, etc. and can plan the next day's ride or workout.

[han-grrl]

what are you eating pre/post/during rides

what about water/fluids

what were you doing for exercise before the bike?

typical programs run 4 week cycles, with the fourth week is the "easy" week...so you ramp your miles, then take an easier week to recover and continue from there.

also, menstrual cycles, colds can affect your ride.

[Sindyeli]

what are you eating pre/post/during rides

what about water/fluids

what were you doing for exercise before the bike?

typical programs run 4 week cycles, with the fourth week is the "easy" week...so you ramp your miles, then take an easier week to recover and continue from there.

also, menstrual cycles, colds can affect your ride.

I try to drink lots before/during/after and use GU2O/water for hydration during.
Before biking I did a lot of aerobic workouts, the intense kind, and still want to do that as cross-training otherwise as I love it. I also have ran, and MTBiked a lot.
Interesting concept, the 4 week one, and I'd like to split it down even more, like a weekly training.
Good point about menstrual cycles as I did my 70mi during my prds, and that may have affected me.

[han-grrl]

Try the Training Bible by Friel

i found it super helpful to set up my own programs...