Cycling routine

[tenohfive]

Cross posted in the running thread so apologies for the duplication:

Any cyclists able to offer a bit of advice?

Injury has meant that I can't run for at least the next month. I've been advised that cycling however is fair game, I can do as much as I want. I've got a road bike which doesn't get much use currently but now I'm keen to get settled into things to try and retain my form.

My current running routine consists of 2-3 sessions a week consisting of a long run, hill reps and fartlek - with more emphasis on hills than speed (but always some speed work.)

How would I structure a cycling routine that will keep me in good shape so that I can pick up the running where I left off? I'm finding hard to translate it all across in my head - when I've been cycling before it's always been long aerobic workouts but no speed work, hill work (specifically) or any LT work.
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[tenohfive]

That's great, thanks. And yes - any tips around helping get over my IT band issues gratefully received. Stretching and rolling has been part of my daily routine for awhile now, but if the cycling aggravates things I'll have to think about incorporating some swimming too.