How are you training? My guess is that you'd benefit from some intervals. You'll never get better if you go out and ride the same speed every time, you need a mixture of things. And to ride fast, you need to ride fast - just going slow and long all the time isn't going to work as well.
A balanced training schedule should include long rides to build endurance, tempo rides and long intervals to build lactate tolerance and short, hard intervals or hill repeats to boost VO2max. If I was setting up a century training plan for me, it'd look something like this:
Mon - Recovery ride - very slow. Or OFF
Tues - Short (3-5') all-out intervals or hill repeats with full recovery. Start 4x and build to 6x.
Weds - Bike handling skills and drills
Thurs - Long intervals (8-10') with recovery time half the interval time. 2x of these, build to 2x 20.
Fri - OFF
Sat - Long ride or group ride
Sun - Group ride or long ride (depending on what happened on Sat)
Of these, the long ride is the most important, then the long intervals. Every 3 weeks, have a recovery week where you cut the miles and intensity in half. Some people do better with a recovery week every 2 weeks but you must have a recovery week - this is where you consolidate your fitness gains.
I also noticed in the "TRAINING FOR A CENTURY" thread that you only did 2x 50 mile rides before your century. I don't think this is long enough - 80-90 miles is probably the least you'd want to do. The long ride is designed for you to get used to the miles and to test out your fueling plan. This is important for you as you unravelled at 80 miles probably due to lack of nutrition and fitness.
Edited by: WONGERCHI at: 5/20/2009 (11:21)
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