improving bike speed for relay team

i have a relay coming up, and will be doing the bike leg.  wanted to really work on my speed.  my PR for 10 miles is 22.8 mph.  I would like to push this over 23 mph for this race which is in 6 weeks.

anything i can do?  do most of you do intervals on the bike, tempo ride, slow long ride?  kind of like a run schedule would be setup?  would love some input or other info.


i was just reading an article posted by one of the south florida pros:

http://www.southfloridaadventures.com/archives/features/boris-fernandez-triathlon-champ-trains-to-swim-english-channel/

"Most of the season I do daily speed sessions of 10 by 10 seconds. I jump out of my seat and pump for 10 seconds all out. Then I rest three minutes. Another day I’ll have a tempo session: three times for 20 minutes at 90% of my time-trial pace. And one day a week I’ll have a group ride for one hour. The other two days I do easy riding for an hour and a half."