[slowe]

I ride an average of 3 times a week with the club in a "c" group 14-16 mph.For the last 3 weeks I have not been able to ride due to the flu combined with chest congestion.How should I go about returning to pre-flu form which found me in a fit state.I am preparing for a metric century in march and a century in may.I am 65 and otherwise in good health.
Thanks

[carlharsch]

The same way you did before the flu.

[synack]

The flu should not have affected your fitness level that much. You should get it back very quickly provided the virus and its affects are cleared out.

[Industry_Hack]

Were you sick for the full three weeks, or just off your bike for that time? If it was the former, I would suggest a trip to the doctor before pushing yourself.

Other than that, you'll need to work your way back up incrementally, depending on how you feel. If it was me, I'd put some easy miles in first, to make sure my legs are ready to get back in the game. Then I would put in some longer, moderate speed miles, eventually adding some intervals into the last 3rd of each ride, building to 3x hard intervals per week, with rest between. No hard intervals in the week before the century. Feel free to modify that plan to suit your own needs. But that's probably what I shoot for.

As always, get a second opinion before you take any advice.

[INTEGRATE]

+1 to Hack. Let your doc determine when you can hit it with frequency/intensity again.