Self. I have my own program that I have done before and works well. Also, it helps that I have a heap of gym equipment set up in my houseAre you doing this with a gym, trainer, or self?
Mon: Ride to work & home, workout.
Tue: Ride to work & home, run training.
Wed: Workout.
Thu: Ride to work & home, run training.
Fri: Ride to work & home.
Sat/Sun: walk.
I have been doing this for 2 weeks and it's going well so far.