All right... I have been riding since October 2004... most of which has been in a spin class at the gym.

The weather turned crappy right after I bought my bike.

So, I have about 300 miles logged on my bike... and just recently I have been able to maintain a speed of 16-19 MPH without completely killing myself... although it does get tiring around mile 30.

My question is... how to I get faster? What training can I do, to maintain 20+ MPH for 20+ miles?

Thanks in advance for any assistance you can provide.