Training & Nutrition - Intervals versus Time Trials

We have a 5k hunk of flat highway marked out and riders use it for time trials. Lately I've been thinking of just including intervals in my regular rides, go hard for 1K then EZ for two. Or maybe hold 40kmh as long as possible with ez riding in between for a given time frame.

Does anyone have any opinion/ info on what style of training is better, or what the advantage of each might be.

I'm looking to increase my general speed and especially when leading a paceline.

I'm looking to increase my general speed and especially when leading a paceline.To get that, you need a variety of workouts. This includes:
sprints
anaerobic intervals (on flats and hills)
aerobic tempo
hillclimbs
endurance (3-4 hours at steady pace)
rest

If you leave any of these out, you won't be improving as fast as possible.

To get that, you need a variety of workouts. This includes:
sprints
anaerobic intervals (on flats and hills)
aerobic tempo
hillclimbs
endurance (3-4 hours at steady pace)
rest

If you leave any of these out, you won't be improving as fast as possible.

Yes, and all of these presume that you have a decent level of fitness to start with. It's very hard to make progress on on both aerobic fitness and the high-intensity stuff.

It looks as though I'm on the right track. I've been mixing it up reasonably well with a 200k ride last sunday and then 6x5k intervals/time trials and a hard hilly ride last night with some fast cyclists.

I generally don't go more than 4 times a week because I try to have rest days and/or cross training.