Originally Posted by
bikinpolitico
I respectfully disagree. If you want to get faster, you need to ride faster, period. If you aren't stressing your body, it will not adapt. It can be done other ways, but lactate threshold workouts are going to be the most time efficient way to get faster.
To improve from 11mph to around 17 mph, there is no need to do intervals at that high a level. It is ludicrous. All he needs to do is ride longer and that strength will translate into speed at shorter distances. Lactate intervals are not easy and the OP is probably not thinking about training that hard. Consider context before giving advice like that...