I'm starting to see some real improvements in my riding. Today I did 25 miles at 18 mph overall, no drafting. Half of that was intervals, 20-22 mph for 3 minutes and then 15-17 for 3 minutes, 5 times. The other half was a steady tempo cruise at 18.5 mph for 10 miles. And I'm still alive!

I'm realizing that a lot of this is mental. Looking back when I was averaging 14-15 mph and being stuck at that level for a year, I realized that I wasn't really pushing myself hard enough. Riding more, and riding with faster riders helps, it shows what I can possibly do (even if I'm drafting), and then when I pull by myself, I push harder because I know I can do it.

Getting better is a great feeling!

Way to go!

3 1/2 years ago I first began riding road bikes. Average speed was 15-16 mph the first year, 16-18 the second year, and 17-19 last year. Between years two and three, like you, I found I was stuck. Asked the owner of my LBS, and he said "Intervals ... they work."

And they do. There were a couple of solo rides last year at 20 mph and 20.5 mph. They were 20 and 30 mile routes. Rolling, but not super hilly or very flat. I was also doing intervals those rides, and not thinking at all about average speeds.

Now I'm struggling with a minor knee problem, haven't ridden much this year, and feel very old and fat. Not even thinking about intervals at this point.