I do a considerable amount of my riding solo, and I'm looking for advice on getting a more structured training regimen to gain sustained speed.
In terms of goals, I want to train specifically for a series of local 15-mile time trial events, but also to gain the confidence to do more fast group riding. To make a long story short, I went down/was taken out in a group ride last year and went back to the solo riding I'd always felt more comfortable doing. Showed for another one this spring and was nearly taken out again, and back to solo it was. While I enjoy the camaraderie of it, I'd like to have the speed to get to and stay at/near the front to lessen the risk, and also be able to lay back or catch back up to the pack when I choose not to blow a stop sign or sail over train tracks at 30+ like the rest of the pack. So in essence, I want to be more prepared to ride with fast groups on my own terms and not get dropped.
I have roughly 1,400 base miles in thus far (175-200 per week), with a few hard effort rides mixed in, but no structured intervals to date. I have a "group" I ride with that does TT-style/no-draft/no pace-line rides on Wednesdays that are hard efforts, and then I do a moderate-pace long ride every Saturday. The other 3-4 days each week (I try to ride at least 5 days every week) are generally just gaining mileage or recovery rides but not really doing any form of specific, structured speed training. With this schedule in mind, where should I mix in interval-type training, and in what amount to start? For TT's and just getting faster in general, are intervals going to accomplish more than simply going out and pushing as hard as I can for 20 miles a couple times a week? I've been shooting for 30-35 miles on weeknight rides, but I have to assume intentionally cutting back on mileage but increasing effort is going to net greater results, correct?
In terms of goals, I want to train specifically for a series of local 15-mile time trial events, but also to gain the confidence to do more fast group riding. To make a long story short, I went down/was taken out in a group ride last year and went back to the solo riding I'd always felt more comfortable doing. Showed for another one this spring and was nearly taken out again, and back to solo it was. While I enjoy the camaraderie of it, I'd like to have the speed to get to and stay at/near the front to lessen the risk, and also be able to lay back or catch back up to the pack when I choose not to blow a stop sign or sail over train tracks at 30+ like the rest of the pack. So in essence, I want to be more prepared to ride with fast groups on my own terms and not get dropped.
I have roughly 1,400 base miles in thus far (175-200 per week), with a few hard effort rides mixed in, but no structured intervals to date. I have a "group" I ride with that does TT-style/no-draft/no pace-line rides on Wednesdays that are hard efforts, and then I do a moderate-pace long ride every Saturday. The other 3-4 days each week (I try to ride at least 5 days every week) are generally just gaining mileage or recovery rides but not really doing any form of specific, structured speed training. With this schedule in mind, where should I mix in interval-type training, and in what amount to start? For TT's and just getting faster in general, are intervals going to accomplish more than simply going out and pushing as hard as I can for 20 miles a couple times a week? I've been shooting for 30-35 miles on weeknight rides, but I have to assume intentionally cutting back on mileage but increasing effort is going to net greater results, correct?