intervals and you have to learn how to ride slow before you can ride fast. recovery and being able to ride easy to work on your form helps a lot.

intervals are important. they are rides within a ride. even if they are 20 or 30 seconds of hard effort. they will soon become several minutes, then entire rides.

They say that if you want to ride 20mph then you have to train at 20 mph. That doesn't happen overnight unless you're a freak.