This is my first full summer cycling. I started late last fall. I didn't get as much riding in as I wanted to this summer because of my wedding and honeymoon and school and other little things. So I rode in my first TT yesterday and was humbled. I was past by four people and didn't do good in the standings. Which I wasnt expecting to do good. I just wanted to have fun and I did. So anyways, I need to get in better shape, eat better and do more cycling excersizes. This is where you guys(and gals) come into play. I need help with my riding. Usually when I go on a training ride its not very structured. I do a little warm-up of maybe three milese or so. Then I just go hard and take breaks when I feel like I need to. Thats about all I do. Earlier this summer, I was doing training rides with a group. We practiced paceline riding and group sprints. That was about as structured as a ride that I do. So please help, because I want to get good and I want to be fast.