I was wondering if anyone has suggestions on exercises, tips, techniques, drills, etc to help me become a faster and more efficent rider. I got into cycling last year primarily for commuting/fitness aspect. Earlier this spring purchased a fantom cross pro and commuterized it(fenders and gatorskins). My commute is 10 or 15 miles depending on the route. The 10 mile route is my primary route and is more up hill. On my commute to work I do my best to push myself to beat my last time to work. It takes between 46-51 minutes with an avg of 12.1 mph(I know not very fast, however the 15mile route my mph is 2-3mph higher). On my commute home after a 12 hr night I am not as full of energy so the ride home is more liesurely. I would like use my commute home as an opportunity to work on that would aid in me being a better rider on my commute to work as well as fitness rides on my off days. Any suggestions?
P.S. New to the clip-on system, are hot spots something one just has to get use to or is there a way to relieve this feeling. Moved the clip/cleat back on the shoe to next mounting point(only 2 options), seemed to help some but still experience the hot spot.