I am a cat 2 racer on 7 hours or less a week. You can be a strong cyclist if you use your time right. This video will show you in detail how I use my 7 hours to get gains. I provide a rough schedule and full breakdown of 3 interval workouts. NOTE* I do have weeks higher than 7 hours, when I can put the time in, I do, but for the most part I run a 7 hour avg for the week.