Help with training?

CyclingObsession

I'm stuck at a wall I can't seem to improve my speed, I tend to average 17-18mph on my work commute, and 17 on my longer rides depending on wind etc n hills, is there a good training plan to get faster?

ShutUpLegs

How much do you weigh :?:

CyclingObsession

145lbs 5ft 10"

Herbsman

Ride more and/or ride harder.
Sleep more and/or sleep better.
Eat more and/or eat better.
Drink more and/or drink better.
Etc.

CyclingObsession

I already ride about 10-11 hours a week and i run and drink at least 3ltr of water per day, I want to achieve a consistant 20mph on my rides or even 19, I always feel my legs r going to give out or my heart rate is too high when i reach 25mph on flat, I can't hold it for very long.

ShutUpLegs

What intense interval training do you do?

CyclingObsession

I do none I usually just do the odd sprint for a mile or else hill training

petemadoc

ShutUpLegs wrote:

What intense interval training do you do?

Once you plateau it's time to do some proper interval training!

out on the road the best way to do this is use Strava and get competitive. The other way is on a turbo trainer with a HR monitor.

enjoy

CyclingObsession

I do strava and it has helped my lots wih improving, but I've reached a big plateu, I go out with my club now n again and I can usually stay with the fast group untill 2/3rds of the way and fatigue kicks in and I have to slow down and I get dropped. So I am trying to get faster for that as I'm sick of being dropped.

Alex_Simmons/RST

CyclingObsession wrote:

is there a good training plan to get faster?

Yes ;-)

Herbsman

CyclingObsession wrote:

I already ride about 10-11 hours a week and i run and drink at least 3ltr of water per day, I want to achieve a consistant 20mph on my rides or even 19, I always feel my legs r going to give out or my heart rate is too high when i reach 25mph on flat, I can't hold it for very long.

So try doing fewer hours and riding harder. Perhaps try riding for less time per ride, but more often, and do different intensities for each ride.