Ok - before you read... be aware I am a total newb to this training thing.
I did a solo ride today, 40 miles, 2.08hrs.
heart rate was 160bpm avg, and 186bpm max.
I forced myself to keep the pace in the 160's and only went higher for a few miles when I had a tail-gater against the wind (from memory, I was at 183 for a few miles, not sure of the exact amount, nowhere close to bonking.. I felt strong, like I could hold it there for much, much longer....) ...
I am trying to get stronger for club rides which are typically 40 miles and at a high pace.
I do not know the speed (cept I can calculate it), I did not install the cadence or wheel-speed sensors... I only monitored heart rate and time using the chronograph on the polar hr monitor.
I am 30/yo and weigh 195 lb.
Where should I be training ?