The ever popular BIKE SPEED!

There was a little article in this month's Bicycling magazine (Tour related of course) about how to improve both hill climbing and time trialing, and some different workouts to do each.  The time trial improvement workout was doing intervals at race pace with some rest in between.

So, yeah, more time in the saddle first....and nothing wrong with doing intervals to get faster.  (I read it in a magazine, it must be true....) 

Buy some Zipps and an aero helmet.  Oh, and maybe a bento box, apparently that helps.  And keep the straw cut short on your aero bottle.  Shave your legs. 

 Why train when you can spend money?

haha well im on the broke side so i have to stick to the old fashion stuff.

 raw talent.

Group rides are the poor-man's motor pacing. Truly. And let me tell you motor pacing will go a LONG way to building TT speed.

With the group riding and motor pacing you want to do a few things --

1) follow at your race pace for recovery, then duck out of the draft and hold that speed for your allotted interval time. The trick is that your recovery is at your race speed, even if you're not actually pushing the wind at that speed.

2) Have the motor crank up a little FASTER than your race speed. And do the same thing as above. You're going to go anaerobic when you duck out of the draft, and then you're FORCED to recover at speed.

3) Have the motor start a little slower than your race speed, and slowly, ever so slowly increase the speed. Hang on as long as you can. That draft is your life line. Lose the draft and you'll fall into the far distance. This is one thing that group rides will do very well -- when the hammer drops, you GOTTA stay on to stay in the draft or you're OFF the back.

This will do a couple things for you -- you'll get comfy with the feeling of turning over bigger gears, and you'll learn that you can suffer a whole lot more than you do now, and you won't die.

I agree...

Hills worked better for me than interval training or something like that.....

yes you can do more instense sessions on the bike (it is more forgiving than running) but still a higher training load (volume + intensity) is what will make you fitter/faster. You can do Tempo rides (zone 3) 90-120 min or threshold sessions 20-60 min but only as part of a total load, IOW some other days you'll ride hard and short, other moderate and mid distance and others ride longer and easier (Z2).  i.e. of tempo sessions - 2x30 min @ Z3 (build to 4x30min, 2x60 min, 90 min, 120 min, etc) i.e. for threshold sessions - 4x5 min @ Z4 (build to 8-10x5 min, 4x10 min, 3x15 min, 2x20 min, 60 min, etc)

I would like to add; I got faster with group rides and long solo tempo rides where I could spin my off.  I like to do 100-110 rpms training rides to train my legs to spin fast.  I built power (still working on it) with jumps (again in groups rides is fun), intervals and hills.  I still think that legs speed ie… cadence and rpms is the ticket to getting faster.

Good luck.

Oh yeah pro do motor pacing.  Not recommended unless you have a very experienced team.  Death may occur.   

Originally it was an event on the track where the bike rider drafts behind a specially-modified motorcycle (a derny: http://en.wikipedia.org/wiki/Derny) at very high speed. But the same can be done on the road (pick VERY lightly traveled roads, and your own speed) with a scooter or small motorcycle (if you don't have a roller on the back of the motorcycle, be very cautious that you don't hit your front tire when drafting close).