I just got done reading Dr. Allen Lim's article on Saris' website, "5 Tips for improving cycling efficiency". Great article. You can read it here: http://www.saris.com/athletes/PermaLink,guid,5272bd75-5f51-437d-a1ad-0f275aa7b2f4.aspx I'm a big proponent of EVERYTHING he suggests, except for the part about riding on rollers and doing Isolated Leg Training (ILT) drills...ESPECIALLY with no hands. Unless of course you'd like to spend your Holidays in the hospital with a broken neck.
If you're not doing the cycling efficiency drills that Dr. Lim suggests..start doing them NOW. As Allen says...SPIN...SPIN..SPIN! Tis the season to Spin at a high cadence.