I'm no expert, but I suspect you should climb more.

i want to increase my endurance at max heart rate

you are too fat

Sorry, i vote your a troll on this one. cat1 and 2's on ONLY 100 miles a week? If you can keep up with them at all, well, you already would know how to train let alone be riding much more

They're riding 15hrs/wk and you're riding 5. Guessing you should ride more.

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these guy seem to ride away easily.

i know i need more miles.

but what should i be doing while on those miles.

to develop the better endurance and performance besides just increasing miles.

Apples and oranges….sorta’.
Chances are you could probably ride with these guys every single mile- at your intensity. So additional mileage will not , unto itself, help you stay with this pack as your aerobic fitness (as indicated by low intensity work over time and distance= endurance) is not the limiter here.

It is about economy- about your ability to maintain increased intensity over longer distances. Therefore, the mileage is not the issue- the intensity at which you do the mileage is the issue.
Lactate threshold work, zone 3 and 4 work and hills are your best tools to train your body to adapt and perform at increased intensity.

Get on a structured training program. Lots of info on-line and books (Carmichael, Joe Friel etc) if you want to self coach or you could hire a coach.

Get better tires.

Your seat's too high. Lower it and all will be good.

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"Whether you believe you can or you can't, you are right."

i am buying tires already based on suggestion from this forum

can't afford a coach.

looking more for suggestions from other racers / riders that i can try , to improve my fitness .

stop doing long climbs

/end thread

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do 1 or 2 loong rides per week 3hrs plus each, keeping heartrate and or power down, in the order of 55-60%max. if your in a flatish area ficed gears are good for this as they stop you slacking off and coasting...

find a hill thats not too steep, and do hill repeats, ideally somthing that takes 3-8 mins to climb, depending on the lenght of climb, scale the no of repeats to give you about 40mins of climbing time. if you have a PM it really pays off here, as you can target your power for the length of climb, aim for 15-20% over VO2 max. do this 2-3 times a week. throw in a couple of all out efforts up the hill occasionally.

with a couple of normal rides thrown in you should be getting toward 15 hrs per week,

fill in the rest of the time with some core work and walking as recovery.

There is another possibility here. Fight or flight. These 1/2's are probably scared shitless of an AG triathlete doing 100mpw so the pure rush of adrenaline is what most likely creates the gap on those climbs. Tell them you backed off to 50mpw and see how that works those 'ol boys b/t the ears.

Draft