i ride a moderate amount - usually taking two rest days during the week. my weekday rides are usually a quick steady tempo around 20 miles, and i typically take a 40-80 mile ride with around 3000-5000 ft. of climbing on either sat or sun. about once a week i do pyarmid intervals on the trainer for 45-50 mins.

but, i've been stuck at this same level for almost 2 months now. my speed and endurance just aren't improving. i plan on racing this summer and i'd like to start seeing better improvement. any ideas on how to jump start this training? i can't really add more miles (due to time constraints), but i'd like to see my speed pick up a bit.