Hi,

I've noticed that we do not necessarily improve gradually. Sometimes, the improvements come in incremental steps. And you may be just sitting at one plateau, 20-23MPH.

Your next incremental step will probably get you into 26-28MPH range. This may come about from adjusting/changing your daily routine, your diet, sleep. At this level, 26-28MPH on flat, no wind, no drafting, its not just about what you do on the bike, it's how you spend the rest of the day becomes really important too. Again what you eat, drink/not drink, sleep.

200 miles of training/week is the minimum to become competitive is what I've heard. Personally it's more about quality time.

smilingcat