Hello,

I am going on this morning group rides one day a week. These certain days are supposed to be recovery days. But, as usual there is always some jackass trying to go 30mph at the front. So, instead of maintaining 21-23mph we are maintaining 25-28mph and peaking at 32mph. The distance these guys are riding is 30 miles, which 5 miles is warm up and 5 miles cool down (at the end).

I used to not be able to keep up, until I discovered interval training

My issue is I can hit there speeds, but I can not maintain them for as long as they can. Basically, my interval training consist of 1 minute hard and 2 minutes spinning/recovering.

What other kind of interval training should I do to maintain these high rates of speed (25-28)?

Thank you,
finsfree