Training & Nutrition - Improving on the flats and decents

A little background...I'm an avid runner and cyclist. I train specifically for running, but most of my cycling training comes in the form of bike commuting, 15 miles each way 4-5 times a week plus a ride on the weekends, roughly 150+/- miles.

I did 3 duathlons and 1 triathlon last year and I just did my first duathlon of this year last Sunday. What I've noticed is that, compared to the other people I'm racing with, I'm a good climber, passing on the uphills very frequently, but when when we get to the downside of the hill, I end up getting passed again. The flats are usually the same way. Frequently, the people I passed on the uphills end up passing me again on the flats.

Now I'll admit that on the really big decents that I'll ride the brakes a little. I've developed a phobia of going over 35 MPH. :o

Can anyone give me advice/tips for improving in those two areas? I can train on either the roads or a fluid trainer.

I've developed a phobia of going over 35 MPH.

What are you afraid of? What kind of pace are you riding on the flats?

I would have figured most cyclists would be speed nuts. For me the faster the better, i cracked 44 MPH this weekend on the MS150 (on my cross bike w/ 35c tires).

What are you afraid of? What kind of pace are you riding on the flats?

Skeered of wiping out at that speed. I wiped out on a corner at 25 MPH once and that hurt like heck. I'd hate to thick how much skin I'd lose at 45 MPH.

Pace on the flats is probably 22-23MPH. There really aren't any 'flat' areas around here. Everything is hilly.

Maybe the best thing for your phobia is to get out and ride with some ppl you can trust and push yourself to the limits. This way you know that the ppl your riding with will be watching out for you and be there to push you on and you can get past your phobia.

Im not sure what advice to offer about getting passed on the flats. I can average 22-25mph on a good day on flat ground and power up hills easily (i passed way to many ppl on the MS150 both on the flats and up hills). Im sure someone with more experiece will give some good advice on this :)

A good way to get better on descents is to identify a rider that you know and trust who is a good descender. Ask them to go downhill at a slower speed than they are accustomed to and try to follow their line through the corners. Keep doing the same descent, each time going a bit faster and pushing your comfort level just a bit. Eventually, you will get a better feel for the road and how your bike handles on descents.

Intervals. Try 3 x 5 miles @ 5 beats below AT. 4-5 min recovery spin in between. You may have to take the long way home with a warm up and cool down.