Friday, June 29, 2007

Speed training on a Bike

picture from Cannondale, thanks!

We all think that getting out and ridding is training, we are in our aerobars, going through an 2 hour or more ride. Now this is great but does it build up speed, the answer is NO. As in running or swimming breaking your rides up into hill, Mt. bike, out of the saddle can dramatically increase your speed. Over time you should see an increase 1 to 2 MPH. The best way to accomplish this is in group rides, but this can also be done alone. The short intervals develop your explosive power, improving your top end speed. These are essentially "weight training" on the bike when done at full intensity. If you can increase your top speed over short distances, either your "old" race pace will become easier to maintain, or you'll develop new speed for the distance; your "economy" at sprint, Olympic, and even Ironman distance will improve.
Here is a great workout:
• 1+ hour ride: 10-15 minutes warm up
• 30 minute tempo ride
• 5 minute recover
• 3 minutes on, 3 minutes off x3 (18-20 mph on, 14-16 mph off)
• 5 minute cool down
This is biking BASE PHASE which is used to build the aerobic capacity. Longer duration workouts at slower pace and intensity are predominant. You are building a biking aerobic base and getting stronger.
Try it I am sure you will be impressed with the results over time.