I found that hillwork and longer distances in a harder-to-push gear helped me go faster. Spinning in easier gear helped me with my endurance but didn't develop my speed.

What do you suggest for starting intervals? What are good places to do interval work?

Everything from 1 min to 30 min. Mix it up to work all of the systems in your body. If you do the same workout all the time, you'll stagnate. For example, start with 4x5 min with 3 min rest, a few days later do 2x10 min with 5 min rest, a few days later do 8x1 min with 4 min rest, all with easy days between and all with plenty of warm-up and cool-down. Riding outside of the city is ideal IMO, but whatever you find will work if it's safe and lets you do your workout.

that and go long. Maintaining a relatively hi level of effort. Meaning don't cruise. This really helped out my bike pace over longer distances.

I do a lot of hills, as there seem to be a lot of them in my area. And thats been a huge help. Every ride seems to increase my speed.

After my first season i also switched from a steel frame that was too small for me and weighed more than my car, to a new spcialized allez and got tri bars. Difference in speed was ridiculous, but i do miss my old letour.

Just keep riding, the speed comes.

-Alan

Basework long miles with some fast stuff mixed in, then intervals as other folks have posted and don't forget the tempo ride.

The 1st step would be to increase your volume. By increasing your volume your basically giving your body more opportunities to adapt and grow. Once you have that sorted out then start inserting periods of higher intensity work.

For example, your stuck at 21mph over 20miles, then do 5 x 4miles repeats sitting on 22-23mph never take your eyes off your speedo and just do it. take whatever length of rest you need in order to make that speed goal. Rest long enough between intervals sothat by the time you start your next repeat your ready to lock into 22-23mph again. Over time as you get better at this you can reduce your rest intervals and or lengthen your actually intervals up to 4miles and evntually 2 x 10miles on a short recovery eg 2min RI.
Stick with the plan until you can reach the goals (ie 22-23mph for the whole set) only change it by making it more challenging once you have accomplished the challenge. make sense?In other words don't change the set until you have passed it 100%.
People have a tendency to try and progress a little too quickly. Take your time with this. It won't happen over night but it will happen through consistency, day in day out, month after month.

Paul

I do agree 100% with you. I wasn't sure if the guy uses a HR monitor or powermeter.
I too much prefer to ride to an effort whether it will be HR or power or RPE.

Paul