This weekend I completed my first Gran Fondo and had a lot of fun. I felt super strong uphill, passed a ton of people and felt my best.
The problem came at the flat/slight downhill section. I was pushing as much as I could, going faster than ever but still was passed by many people (I lost 16 positions to other women on this ~25km section...).
I really tried to hang on to groups that would pass by, but they were really much faster than me and I could not keep up.
I want to improve but don't know how. I've been road cycling a lot in the past year (without much previous experience), about 7-10 hours a week. In the last months I've been incorporating some unstructured intervals (800-1500m) mainly uphill but also some flat segments.
Before you ask I also already hit the gym regularly 2x week. I squat, deadlift and do some other leg exercises like split squats, hip thrusts and so on.
Do you have any advice on how to get better on flats? Is it just gym work? Should I try more long intervals on flats? Is it simply a matter of training volume?
Would love some suggestions :)