You only become a faster rider if you ride faster, so put some bike sprints into your workout. Meet Jae 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. Jae will mark the course.
This workout is even good for newbies, b/c there is a designated bike lane.