In 3 weeks I'm cycling 160 miles (and doing a 5 hour walk) in 24 hours. On Sunday I did 85 in about 8 hours and felt ok but I really need to try and bring this down to nearer 7 hours.

So with 3 weeks left what should I focus on?
- gym works - squats etc. to build up leg muscles
- sprints/intervals -
- long rides -
- pedaling technique (I seem to focus on pushing down, I read I need to spin around)

Thanks in advance for your thoughts.
Steve