It is good not to be the slowest one anymore but I am still pretty slow. I have been at it for about 6 months and have tried to step my game up in the last couple months. I ride 3 times a week 2 solo 1 group. I am a big guy 6'2" 228lbs not fat. I can do 20+- mph solo in the hills for about 30 miles.

So I am looking for advice on training. The group ride I do is pretty competitive. Two local teams meet up about a quarter of the way in and take off. We head right into some hills and I cannot for the life of me keep up for more than a couple miles. HOWEVER, after I get dropped I get into a good pace and start moving ahead of people who were dropped after me. By the end of the ride I am maintaining my pace and flying passed people who held on almost the whole ride.

Clearly I need to work on my speed so...
-I am riding about 80-100 miles per week in 3 rides. Is this enough?
-Should I be start specific training (sprints, hills, spinning) or does that really matter at this point?
-Is it better to ride with the group as long as I can even if it means limping my way back the last half of the ride?



My goal is to do a crit in 1 year. I need athletic competition in my life. Thanks