You swim Sets the interval for most swimming workouts, and you’ve probably run a tempo workout on the track or press once a week, but did you put the same intensity in your training bike week?

If the answer is yes, you’re in the minority, if the answer is no, the good news is that you probably have not reached your bike potential yet! The difference between my speed basic training and my speed with interval training is considerably about 1-1.5 km / h on the race. Each spring, after I get my base miles up to where my base fitness is high enough, I begin to add intervals into my cycling program.

There are several ways to incorporate speedwork on the bike, in groups or by yourself. If you have the skills for group rides, you can switch to others of similar experience and speed (or better yet, a little faster) for a ride a week at high intensity. If you’re not a solo rider with enthusiasm (for speedwork) compare opportunities organized group ride. Most areas have some sort of hammer weeknight or weekend excursion, whether they are riders or bikers or triathletes. Even if I did not participate in another bike race for the rest of my life, I’m still going to make my group ride every Wednesday night! For some, it is their race of the week! Riding close to “red line” for a certain time each week with others is the best way to bring your speed level without structured speedwork.

If you do not already have the skills to join a group ride intense… it’s time to grow! Start with a friendly, small group of friends, expand your horizons to an organized tour ride as you become more confident. Although rides, duathlons and triathlons have different solo efforts against the clock to the age groupers, the skills development of cycling treatment in training with other runners around you will help you pass the part bike without hesitation to race day “traffic”.

For solo drives speed bike, I recommend two distinct types:

Short aerobic / anaerobic intervals of 45 to 90 seconds.
Short TT (time trial) efforts 3 to 5 miles at AT (anaerobic threshold) as a rehearsal or a single TT.
Short intervals develop your explosive power, improving your speed. These are essentially “weight training” on the bike when done at full intensity. If you can increase your top speed over short distances, be your rhythm “old” race will be easier to maintain, or you will develop the speed of the new distance, your “economy” in the sprint, Olympic, and even the distance Ironman improve.

By: Alex Flora