Do you have an indoor trainer? I have exercised for as long as I can remember but have seen the most improvement in everything I do since I have started doing the Spinerval DVDs several times a week. I have been riding "seriously" for about 6 months and was averaging around 14mph. Since starting the dvd's about 3 months ago, I am now averaging between 18-19 mph with a headwind ( I live in South Texas). They are tough, but I am definitely seeing BIG results!