once a plateau has been hit with regards to aerobic conditioning.....the basic conditioning to survive a road race, u need to work on the high end to improve your ability to move with very fast attacks or the ability to bridge to another group shopuld u get dislodged from the pack.....
here are some examples...
Vo2
1. 3sets of (3mins hard, 3mins easy). these are done as hard as u can.
2. 5 sets of (20secs sprint, 40 secs rest) stay in same gear for recovery
3. 12-20 reps of (30 secs sprint, 30 secs easy) stay in same gear for recovery
4. 4, 3, 2 intervals...4mins hard, 1min easy, 3mins, 1min easy, 2mins hard, 5min rest (2sets)
* if possible, try to do them on a trainer, it is easier to control. i like to warmup outside and cooldown with a longer spin outside but do the meat of the workout on the trainer.
doing them a minimum of 2x weekly will improve your system rapidly.
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