You only become a faster rider if you ride faster, so put some bike sprints into your workout. Meet Sheryl at the water pumping station at 6:00am. The pumping station is located on the left side of the lake if you enter from 33rd/Hillen. Spend 45 mins or so, doing 1/4, 1/2 and mile sprints. The course will not be marked this week b/c Sheryl does not have flags, but we can improvise!
This workout is even good for newbies, b/c there is a designated bike lane.