Join Date: Feb 2005
Location: Delaware shore
Bikes: Cervelo C3, Guru Photon, Waterford, Specialized CX
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24 miles in an hour is just about a 60 minute 40K time trial. That's a huge goal. The jump from 18 mph to 24 mph is a big one that takes time and lots of training. Here's something simple but effective and will add maybe 2 mph to your average if you haven't been doing specialized training at all.
Go out and ride for 10 minutes all out. Rest for 10 minutes and do it again. Take your average heart rate for the last ten minute interval and that becomes your target rate. Wait a day or two and go out and do 10 minues at the target, rest for ten, do a secnd interval, rest, and then a third. Try that at least twice a week. The following week do the same but cut the recovery to 8 minutes, then 6 the next week, 4, etc. until you do 30 minutes straight. The following week, start all over doing 15 minute intervals.