Hey everyone,

First time posting on this site but I have a few questions about getting back in shape fast. I have been riding competitively for a little over 2 years and I was in a bad crash last year and I have taken over a year break from riding out of some fear to get back on. Now I am ready to get back into riding but I am already behind in training for the race I’m preparing for, which is the little 500 at Indiana University if anyone has heard of it. We ride fixed gear bikes on a cinder track with teams of 4 for 200 laps of 400 meters. Prior to my crash I was a very avid rider with lots of miles on my legs and strict training. During my year off I kept in shape by lifting weights regularly and I acquired very strong legs, backsquat over 350+ pounds. My diet and workout routine are in check thanks to my degrees being exercise science and nutrition science minor. My class schedule has me limited to an hour to hour and a half tops for riding most days of the week. My question is what should I work on to help me catch up to my teammates? The area I live in is very hilly and open roads so I was thinking sprint intervals and hill repeats would be best but I want to get advice from more advanced riders. Any input on what I should be mainly focusing on would be very helpful because I am kinda lost on what to do.

Cliffs:
-Want to get back in competitive racing shape for fixed gear bike race
-Been riding for 2+ years and have lots of miles on my legs
-Limited to 1-1.5 hours on the road most days of the week
-Whats the best way to get back into shape?