Ok, fair enough.
I'm in no way a coach or sports scientist. However, if I had your goals, then I'd probably emphasize a lot of tempo and threshold riding primarily. Tempo would be a spirited pace you can maintain for a while, but not at your limit. Whereas threshold riding would be the highest pace you can sustain for say, an hour. In power terms, this kind of approach is sometimes called sweet-spot training (SST), and it works.
A lot of people here use PM's (me included), but a HRM can be useful. Especially at lower intensities since HR tends to mirror effort there, much better than at higher work levels where it lags.
As for sprinting, well mine is quite good, but in fairness it is at least somewhat genetic.
Improving your sprint involves, well, sprinting!
There are infinite ways to do this, but a few of the more common ones are: a) small gear sprints, try a 39-15 from a near standstill on a slight incline , and b) in a 53-17 or thereabouts, go down a moderate downhill that leads to a flat, and then wind the gear out.
A little unorthodox, but something I enjoy of late, is drag racing trucks and cars from lights on roads with wide shoulders. I've yet to lose! [img]cyclingforums.combiggrin.gifOpen ↗[/img]
Without a PM you won't know your exact numbers, but practicing them regularly should bring about improvement. You could easily work on sprints in the course of long rides too which would save some time.
EDIT: - I'd consider getting a trainer, like the KK, with their little power computer. Very useful and invaluable training resource.
