It's called PERIODIZATION. If you're not putting together an effective training program and you're full on all the time, you'll find yourself getting slower and slower.

Please, no intervals. Take some time off the bike to allow your muscles to start recovering from the three years of abuse you've heaped on them and while you're down for the count, pick up 3 books: Sally Edward's "Heart Rate Monitor Book", Ed Burke's "Serious Cycling", and Tudor Bompa's "Periodization: Training and Methodology". Once you've finished with all three books, you can put together a sensible training plan that will allow you to periodize your training so you can maximize your performance and take the breaks as needed.

Koffee