I started some training 6 months ago. Did a lot of reading on the internet and asked a couple of good TT'ers for their advice. To begin with, for improving cruising speed, seems that raising your LT is a really good way to go. There's lots of reading out there and everybody has their own opinions, so do lots of reading. I think I'm basically saying what Rob3rt's saying but just giving the detail of how I did it.
I followed the priciples below and my speed has since increased by roughly 2mph for the same HR (and 1 hour power from 250watts to 300watts for those who have a power meter!)
...
- Use a 4-week cycle of 3 weeks gradually increasing length of intervals / distance + 1 easy week to recover (this is where you actually get faster so don't forget to be strict here and cut volume by around half and cut out workouts harder than tempo)
- Focus on 1 or 2 key energy systems for each 4 week block to stress that area and get maximum improvement, starting with lower intensities to build a base and then increasing intensity with time
- Use back-to-back training days to increase stress on the body, eg I did interval sessions Tues / Weds / Thurs and endurance sessions on Sat & Sun (Start with just Sat for month 1 maybe) with Mon & Fri recovery days
- Try as best you can to keep within the zone when on the road by using gears / keep pedalling as much as possible, eg no free wheeling down hills / don't start racing others who overtake you
- Do a 20-minute all out test before you start to see what your average HR is and then knock 5bpm off to estimate your 1 hr TT HR to set HR zones - you may want to repeat every 1 to 2 months to see if this changes and to track your increase in speed.
- Months 1 & 2 - I focussed on Tempo (HR around 90% of 1hr TT HR) building gradually week by week from 3 x 15 mins with 5 mins easy between to 60 mins continuous. Also did with 2 to 3 hours at an easy pace, non-stop pedalling, on Sat and Sun
- Months 3 & 4 - I focussed on Sweet Spot (HR around 95% of 1hr TT HR). Did this on Tues & Thurs with an easier 1 hr endurance session on Weds. Building from 3 x 10 mins with 5 mins easy between to 3 x 20mins with 3 mins easy between. Also did with 2 to 3 hours of hilly endurance on Sats and 3 to 4 hrs flat endurance on Suns.
- Months 5&6 - as 3&4 above but focus on sub-LT efforts (HR around 97-98& of 1hr TT HR). Build from 3x8 mins (5 mins easy between) to 3x15mins and 2x20mins. This is hard graft but you'll now have the engine to do them and fitness to recover quickly - you'll also improve your cruising / TT speed a LOT at the end of this period. Also upped Sat hilly ride to 3 to 3.5 hrs and Sun flat ride to 4 to 4.5 hrs.
-You could maybe swap a weekend day for a group ride to have a bit more fun
I know this is very structured and won't suit a lot of people who'd rather just get out and ride, which will improve you too, but this is the kind of approach that the professionals use and I can vouch that it definitely worked wonders for me. Horses for courses and all that! Hope it's of some use to you
(PS - I've used HR zones above as most people have a HRM, but happy to quote power zones if you have a power meter which I do (well, borrowed).)