Originally Posted by
chiggy
My 20mph solos come at a big effort on a flat route with a only a couple 4% 20sec hills and little wind. The person I mentioned raced at 23.8mph for 55mi recently (talking about beating him was more of a joke than anything).
I am a beginner to cycling, but was a highly competitive runner a few years ago competing for a major university. I was in that ambiguous category below professional but well above even dedicated recreational runners. The aerobic base seems to have carried over somewhat, the muscular endurance has not.
Are you riding a TT bike by the way, because then you should be able to do the 20 mph with a little less power.
Anyway, to become faster you probably should be looking at intervals and you already found the page with the recipes. So maybe start with the 10 minute intervals, then go on with the 20 minute ones and later experiment with some of the others.