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Having fun is the best expectation of all! I have been having hamstring issues myself this year, which manifest in really bad lower back pain.

S-T-R-E-T-C-H! I am really lazy about stretching, but...

Can you do any sort of intervals on the circuit? For example, all out between telephone poles? From one stop to another (or driveway)? The intensity will really help. If it is hilly, you could drill...

Intervals - lots and lots of intervals.

And skills practice. On the bike, off the bike - repeat ad infinitum!

Seriously, though, intervals are what will increase your speed the most in a short...