add invertals. my sense is that you can go at a steady pace for great lengths of time >> your 13-15 hrs of training might me telling me that you have trained your aerobic/cardiac well. But speed comes from intensity and intervals.
monday: off
tuesday: steady pace (25miles)
wednesday:intervals (25 miles)
thursday: fast, bust ass (25 miles)
friday: walk the bike. just tool around (20 miles)
sat & sun : intense group rides. (60-70 miles)
that is around 13-15 hours of training.
message out the thighs, carb up and get after it.
13-15 hours a week is a good amt of riding. if you are not getting results, then you are training wrong. you've got to be smart about your training. just putting in time will not cut it.
i always trained at the same steady mph, speed and couldn't keep up on the fast group rides and races. then i was taught about the example of training i listed above and got results.
many triathletes cannot possibly keep up on races, and will get dropped because they are used to going at a steady pace, in a steady heart zone.
fitness is your ability to go all out for great lengths of time, then be able to recover quickly and do it again.