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@dulwichrider
sprint training - am not a gym person so it's all done outside ...
power hill starts on the bike are quite good, 10 sec bursts up a hill, absolute leg breakers but gets the muscles working in the right way. Greenwich Park or Richmond Park both have perfect places to do this, or just find a quiet street in Hampstead!
squats/jumps are quite effective also for power.
Overall, don't be surprised at how fast others are. Over the last few years I've consistently been surprised and impressed (sometimes depressed) about how fit many bike riders are. For some, particularly club riders, they've been fitness training for years - so don't worry about blokes half your age going twice your pace!