Outlaw Alan W Becky Colourin Cornish Digger Durham Dawdler Flat Footed ITB Joolze 15 Madlot Mrs SA Pain is temporary (& OH) Pinotnoir Rosey SlowEngineer SoreShins Steve ho Tiago Hefner Tri Hamster Viking Zacnici
IM Wales FB Petal (still thinking about it) Cougie Shaun Mills OC Cake Steve Ho Gracey Pinot Noir Experimental Penguin No Way Out Iron Rose 10' tall man Pebble Garr Ratbag (maybe) Barley (?) Doozer (money permitting)
Crab (because he likes being added to lists)
IM Regensburg Aitch! AliAird Arctic.Lady Artful Hen Barley Bedders Cake Calf Cona Cougie Dan Drumnadrochit Egoman Ergo Experimental Penguin GarrsMateNige gas-man GOM. Hope ISB JWRun Happychap Happychap's mate Jules (entered voluntarily - no strongarm tactics) Happychap's mate Phil (is so gullible he thinks he's doing a sprint) Lee the Pea LN Magna Carter Mandel Meface Meldy Milesawaygirl Mittybob Never To Late OrangeCannon Orca Pkim (For now...can still change my mind) Pop Up Pundit PurpleTriLady Ratbag Rio Shuffle Bunny Steve Ho Suffolk Punch Toucs UIW Waff WildWill
Personally, remove the rest day, up the frequency, remove back to back running days initially as these are the most injury inducing. No bike over 2.5hrs or run over 1 hour until you can manage 12-14 hours for 6 weeks.
When you have managed to hit 6 weeks of 12+ hrs without a big bike, then you can increase to 3.5hr bike max for a further 6 weeks. Once you've managed 12 weeks of 12+ training, then you'll start to be fit enough to train properly and more importantly recover properly.