In Reply To:
As far as my training goes I don't use a heart rate monitor or a power meter at the moment. I have a heart rate monitor but I find that I can actually go harder without using it for my intervals. I know that a power meter would help, but I've yet to purchase one. I generally do 3 rides a week - a 90 minute ride, a 2 hour ride, and a 3+ hour ride. I do a 20 minute (or so) brick after the 2 hour ride, and sometimes a I run a little after the 3 hour ride, too. For the 90 minute ride I usually do a 15 minute warm-up/cool-down and intervals of 5 hard/5 recovery. The 3 hour ride is either at HIM pace w/ hills thrown in. The 2 hour ride's interval duration/recovery is what I'm trying to nail down.
I currently average about 20 mph in training. Sometimes a little less if there are a lot of hills or wind, sometimes more if I feel really good.
I'd like to get to the point where I can race in the 22-23 mph area. I can do that pace if the course was flat, but false flats/long hills bring my pace down. I'm thinking my ability to hold a harder pace over a longer duration is limiting me.
Thanks again everyone for your help.
I'm no expert but it seems like you would benfit from hill repeats.