Speed Work

Interval training on indoor trainer will help. Warm up, sprint for 15 seconds then 45 second rest, repeat 5 times then 5 minute rest, then do another set. Hope this helps 🙂

Go for some Longer rides - 40 to 60 miles , and in between your ride(after warming up) do various intervals. **Do lots of elevation :-)

Ride more miles..... and ride more often.

Then ... ride some more. Sergically attach your bike to your hip !

I hated crit training, coach used to get me motorpaceing, at set intervall I would have to sprint past the bike. GOD I hated them, I do however use them all the time for the riders I train 😉

Do some 2-3 minute all out efforts, cadence of at least 100, with an equal amount of rest (at a 'normal' pace) in between them. Start with maybe 2 or 3 of these, on perhaps 2 or 3 days per week. Then work your way up to 5-10 of those efforts, still only 2-3 days per week. Don't get carried away and do too much.

This is essentially what Chris Charmichael's Traintright criterium DVD suggests.

I'm not so sure about the value of those really long rides for a 30-40 minute criterium, so long as you are getting enough endurance work in already (I don't know how much that should be for *you*, but for me it seems to be ~8-10 hours/week of moderate pace).

Consider getting a heart rate monitor. You might be surprised at how much your body can get used to a certain exertion rate. I can ride all day at 70% of maximum heart rate, but that won't get me in any better shape or make me faster next time. Now riding at 85-90% of max for 2 hours....

More interval training and then when you have finished, more intervals. Don't over do it. Allow few days or longer between high intensity efforts.