I try to ride a 50k each day and average 28kmh. On Saturday, I have stepped up to 100k, and on Sunday I usually do a 75k. No rest days unless it is raining really hard.
I've set up some long pyramid intervals and am using Strava to track performance and wrote a quick site to check my segment trends to ensure improvement. In the last three months, I've gained about 4kmh, but for the last 30-45 days, I've plateaued. I did bump up from 27kmh to 28kmh fairly consistently in the last week or so.
On Strava segments, I'll hit a 3km segment and average 32kmh and try to keep recovery above 27kmh.
Cadence is one issue. My brain wants to push me back to 75rpm and it is a struggle to keep bringing myself back to 85rpm. I am spending more time in the 80-85rpm range than I used to, but, when I start to feel the pressure, I mash at 75rpm to finish a segment.
I felt really good after my 100k on Saturday - unlike the 75k I did two weeks ago. Eeking out a 50k on that next Sunday was a colossal effort.
I need to concentrate on keeping my cadence in the 80-85rpm range. More intervals? Regrettably, my city is very difficult to ride intervals as there are no simple fixed distances. Our city is a planned community, so, the roads curve to prevent the sun from shining down a street and blinding people too much. We don't have regular city 'blocks' and developments have no set distance between them. Light poles are sporadic at best (underground wiring), so, I've been trying to find some decent roads.
I do have an 'almost' 15k TT loop that I can ride and was thinking of doing that twice, three times a week, then, filling the rest of my riding in as normal.
Thoughts? Pointers? Suggestions?