The nice thing about these brisk tempo rides is that they put you out there solo....working against the wind doing a steady type of effort. The time trial is a solo event, so there is no drafting, pacelines, varying pace, etc. as with group riding. The solo tempo riding puts you out there and exposes your physiology to these time-trial like conditions. Again, I'm also recommending interval training as suggested by guitarwiz..... I just think that the efforts should be a little longer and steady than Guitarwiz suggests. We respectfully disagree on that point.