Hi!!

So I am new to cycling (started riding in June for knee rehab), but I am ADDICTED. I've really gotten into doing long rides, three centuries and an MS 150 in the last two months....

But I am really slow and I want to get faster! I am going back to school next fall and want to join either their cycling or tri team. I have a trainer, but also live in an area w/relative year round cycling.

What kinds of workouts should I do to increase my speed?

(FYI, I'm also doing WW and still have 30lbs to lose. I know that will also make me a great deal faster )