"Wow you can sprint to 45mph on level ground? Maybe you should be on the tour."

Yeah, except I can't climb worth sh*t. I've been pertitioning all the clubs around here who've been holding hillclimb TTs that they should have a combined up and DOWN time on the hill... makes it more fair for guys like me. No Tour, but I did do Olympic Trials in WA about 10-years ago for the kilo. I didn't make it past the 1st round, but my buddy Marc made it to the finals and ended up getting a flat on his last lap.. that kinda sucked

"45 mph sprints? I dont know man. I know Im new but I will be lucky if I can do 30mph sprints. 45 sounds like a fable. "

heh, heh.. nah, more like 40-41mph by myself, but I hardly ever do them by myself. Especially nowadays after 10-years at a desk job, but I'm getting back into it. Come on down in a month or two and I'll show you some 40-45mph sprints. I always go out with a group of 4-6 for sprints and there's a couple places with 1-mile straights in Hope Ranch where we can use the entire road. Add in a lead-out guy or two on a slight slope and 45's possible.

Here's the thing about speed, is that no amount of riding at 20mph average is automatically gonna increase it to your speed to 21mph. You gotta hit speeds HIGHER than your intended target in order to improve. People always get caught in no man's land with workouts doing intermediate intensities and intermediate distances. You'd get better improvements by increasing the intensity AND the distances (just not at the same time). I never do medium rides of 40-50miles @ 75-80%, what's the use? That same amount of time would be better spent doing 15 miles with 100% sprints for speed and 75-100 miles for endurance the next time. You always gotta stress your body to beyond its current level in order to improve.