I'm looking forward to this coming cross season! I've been invited to ride for my LBS-sponsored team, but let's be honest, I pretty much sucked last year and I really feel some pressure to do better if I'm wearing a team kit. Last season (my first), I was lucky to finish the races, and finished last in all but one race.

What should I do to improve for this season besides practicing my mounts and dismounts? I need to improve my overall speed and endurance, but don't really know where to start. I commute to work by bike 2-4 times per week (13 miles each way) but I'm pretty slow. Do any of you cross-fanatics have suggestions for training that I can fit into my commuting time?

Thanks!!