First comment is your numbers are pretty darn good, especially on a consistent basis over the years...but you still might be able to go faster (I was faster in my mid 50s on similar or slightly less power). Ideas include (nothing earth shattering here):
- fit on your bike. Are you as aero as you can be over 112 miles. Maybe your position gets tweaked for IM vs. sprint? Can you tweak to trade power vs aero at the margin and then optimize based on topography of the specific course? Subtle tweaks to your position? Wind tunnel to optimize?
- equipment: bike, helmet, wheels, tires, hydration, etc....nothing like spending $ vs hours if you have enough of the former....right crank length?
- pacing: how do your metrics hold up over the whole distance? Going too fast early? Too much power on hills, not enough on descents? Saving enough for the run? Too much?
- technique: are you super smooth (circles), right cadence? Can you really attack descents? Can you drink and eat and stay on power and aero? Do you take the right line? Do you maximize the benefits of legal drafting (use as much time as allowed in the draft zones on passing?). Right cadence? Did I mention cadence?
- training variation: key factor is to stress your body in ways it has to adapt to so you gain training benefit. Same training all the time leads to plateau because your bod adapts. Do you do super short very high output intervals? Do you ride for 3 hours easy and then do an hour ftp session? Do you do very low rpm strength training? Do you do specific functional gym/weight training (squats)?
- nutrition and hydration. This has always been a limiter for me. Can I eat and drink the right amount? How much is that (how do you know?). How does it vary with heat and humidity (and wind)
- motivation: are you always hungry to attack your training or do you get lags? Maybe mini breaks where you stay off the bike for 3-7 days to recharge?
- are you as sustainably lean as possible? Are you as flexible as necessary? Sleeping enough? Good mix between stress and recovery?
-volume: when in doubt, lace 3 350 Mile weeks together...
Also, don’t get old!
Randy Christofferson(
http://www.rcmioga.blogspot.com Insert Doubt. Erase Hope. Crush Dreams.