Your ability to get up out the saddle and stand while continuing to keep the cadence up was good to see. (honk,honk). Your spin (blip,blip) was also very smooth and up at just over 100rpm. Once you start riding in cycling shoes and using clipless pedals, you will have a big jump in power, as the hamstrings will come into play in a powerful way.
We practised keeping our speed up over little roller coasters. Nip up into a little harder gear while going down a small hill even if its only a10m drop, spin it and and then go back into a slightly easier gear and keep the spin as you begin to climb again. As you remember, even on a small little roller coaster you can gain an extra 10 meters.
We also did some very steep climbing where you ran out of gears, and had to walk. My gearing was low enough that I was able to stay on the bike, but it was not much faster then you walking. Keep that mind in future rides and run if needed. You will not lose much time. As you learn to throw your bodyweight on the pedals and pull on the handlebars you will be climbing that hill in no time.
Going downhill is another area where you will be able to let the bike roll going into a tight tuck. As you are still a bit timid yet, this will take time to master. Its better to be a bit safe, rather then take chances, however stay off the brakes if you see straight road ahead. The course you will be racing on, will be perfect for tight tucks and a lot of time can be made up, if you master tucking.
Life is to be enjoyed even in the midst of training, and so we stopped and ate some Saskatoon berries that were sweet, large, and yummy. :)
Natures natural blueberries, grown wild.
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