I don't have a PowerTap so I don't really have any other metrics to go by other than Avg Spd, Heart Rate Monitor and perceived work done.

I haven't been putting in any more miles/month than usual ~ 100-120/month. Although I have been using trainer on days I can't get out with the weather getting a little colder. So the amount of road miles has been about the same but I've added some virtual miles on the trainer which should bring me close to 150 this month. On the trainer I've been trying to do some training exercises e.g. ride at 160bpm for 3min, 170bmp/3min, 180bpm/3min with no breaks in between. I've also tried some 30sec mhr 30sec off intervals. So not really a significant increase in miles/month.

Although, I've change my handle bar position. In April - Late Sept I had all (5) spacers under the bar and typically rode at an Avg Spd of 15-15.5mph on my own and 16mph w/ a group. As of late Sept. I moved three spacer on top and there's two on the bottom. For the past few weeks my Avg Spd has on my own has been ~16.8 -17.5mph

Is there a correlation to bar position and amount of power output, is it the interval training, or is it just more time in the saddle?? I'm just trying to pinpoint what I've changed that's working for me so I can keep doing it.

Thanks in advance for the constructive criticism