Quote Originally Posted by RoadRaven View Post

Something that I didn't see clearly said here though is do not try and do every ride fast. Do not treat every ride as an attempt at your personal best.

This will tire your body and leave you "over trained" which will actually have a detrimental effect on your overall fitness.

Rest days (no riding) and/or recovery rides/active recovery days (gentle riding where your heart rate is not lifted by much at all... flat courses, or hills ridden at a slow steady pace with minimal exertion) are just as crucial to improving fitness.
^^^^ very good to remember.

Ride with people faster than you at least once a week and try to hang on. Sit in and draft when you need to rest. Skip taking pulls at first if that's ok with them, or spend a very short time at the front. The competitiveness really helps me push out of my comfort zone, much more so than trying to structure my own intervals. (Just don't pick people who are TOO fast, because then you'll be inclined to say F* it and quit, as you'll be OTB in mere moments.)