Originally Posted by
Gramercy
It takes a lot more power to average 22 or 23mph than 20mph. I can't say the exact percentage, but it's probably close to 25% more power.
Assuming 0% grade and no wind, it takes 52% more power to go from 20 mph to 23 mph. On level ground, with no wind, power to overcome aerodynamic drag is proportional to speed cubed. At those speeds, aerodynamic drag is by far the largest force to overcome.
If you can squat 400lb I assume your lungs get tired before your legs.
I wouldn't assume that. Squats develop anaerobic fast-twitch muscle fibers that burn pretty much nothing but glycogen - in an inefficient way, too. To sustain speed aerobically you need to develop slow-twitch fibers that can burn fat also, and do so much more efficiently. You also have to hope you actually HAVE enough slow-twitch muscle fibers to be good at this.
I would try longer rides to get your endurance up and you overall resting heart rate down.
Yep. Long rides at moderate effort levels - NOT at levels of effort where you're constantly trying to go as fast as you can.