Volume, duration and intensity are the three variables in any training plan.

Volume = miles or hours per week or month
Duration = miles or hours per workout
Intensity = how hard you go - measured with a heart rate monitor, power meter, etc.

The plans above address volume and duration but they do not address intensity. You get faster by increasing intensity.

Tempo, threshold intervals and group rides where you try to keep up with the big boys are going to make you faster.

Up your intensity. Ride harder and faster, not longer.


-Tim-