Coach Gordo Byrn provides three cycling sets that specifically address the limiters that he sees most often when working with athletes.
1. To improve your performance on the flats, do Big Gear Intervals
Try 5×8 minutes in a big gear with 2-minute spinning recoveries.
Aim for 60 RPM in your TT position.
Use a threshold effort, where you build to a burning in the legs then back off a touch.
Keep your head up when riding fast!