Originally Posted by
jsutkeepspining
here's my advice. work on long intervals with low cadences. just sit in your 53/11 for 20 minutes working at threshold, rinse repeat (you want to do 2-3 of these). Also work on just riding as much as you can to try and lose a bit of weight. Other than that there's not much more you can do.
Good solid advise. But do you have any overpasses in your area? Does the wind ever blow? You can use both of those to your training advantage while following the basic info. provided above.