High heart rate

Not sure why you would need to ride consistently at 100+, the most efficient range is 80-85 depending on age/fitness etc. In my case, I will go at 100 on a mild gradient into a headwind, my HR doesn't increase by much when I do that. I would suggest doing interval training, this is discussed in other threads here. Intervals can condition your cardiovascular system that deliver noticeable improvements fairly quickly. One other thing- make sure you include a "century" once per week. 100 kms. This is a "base" or "foundation" ride, it sets up your body for the week. Muscles use glucose as fuel in preference to fat. But ride for >3 hours or so, your muscles will have to draw on fat- not as efficient as glucose, but we have a hell of a lot more fat reserves. A weekly long ride will do wonders for your metabolism and fuel consumption.

Thanks Steve,

I had heard that riding at a higher cadence is more efficient but maybe 100+ is just too high. It is winter here and I am doing 2 HIIT trainer rides/week and one longer ride but can't come close to 3+ hours till spring. I have recently shifted my focus from speed (I never was very fast anyway) to distance and am trying to train accordingly.

Thanks again,

Jon