On Monday I took the 2x20 anaerobic threshold test, my AT is 148 and my max heart rate is 175 and I am 52 years old. I have been riding for about 3 years.
I need to increase my endurance. If I ride between 15 to 17 mph I can hold it for all day but if my speed increases over 17 mph I start losing it real fast. If I am in a group ride and we are riding at 17 mph my heart rate will be about 142 and I am very comfortable, if the speed is cranked up to 20 mph my heart start going up to about 152 bpm and at 22 mph my heart is racing over 160 bpm and that when I get dropped.
I would like to be able to ride in that range between 20-22 without getting dropped.
Most of my training during the week is on a trainer in which I will train for about one hour, my sit down bone canít handle more than an hour. On the weekends I like to ride longer group rides.
What is the best strategy on a trainer to increase my endurance? Is one hour a day during the week on a trainer enough to increase my endurance?
I have been following workouts from Sally Edwards book.
Thanks for the help