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Hey yeah sorry guys was in a proper rush this morning.

Vijay be specific for what you are trying to do. In other words long slow miles will make you long and slow. Fast hill sprints will eventually get a you better at going up hill.

I have some experience in this as I've ridden the Tour de France twice as a ride leader for a charity event (2006 an 2010)and raced the Race Across America in a team of eight. 6 days 13 hours for 3,000 miles.

I'm not an elite racer but I understand how to get someone of average ability up to a good club level.

If you are serious about it, even if not from me, get some serious help.

Vijay

Good morning to you. If you would like to increase your cycling speed, then you need to train for speed. If you are like me, then you expect the best from your self. If you want the best results, I would implement a weight training program and alternative cycling workouts to achieve overall increases in cycling speed.

In the gym, when developing strength and power, we begin with developing strength and then turning up the power... because your strength levels are the base for power development. Start with dead-lifts, power cleans and one-leg squats. The biggest bang for your buck with these three is the one-leg squats. Why... When was the last time you were able to push both pedals down at the same time? This will add sport specificity to your workout.

Reps, sets and rest periods are too much for this post, but if your not sure about how to approach this, you and any of your friends can e-mail me with further questions and I will be happy to answer them...

creativesuccess@cox.net

Second, you want to change how you are cycling. Since you are asking this specific question, I know that you are only riding longer distances. When you train for longer distances, you move slow and you do not develop the correct muscle tissue or energy system to produce higher rates of speed on the road. This is why Kenyans run marathons extremely well, but they are terrible in the 100m. Don't lose me here though. You probably have great endurance cycling and this is also important for the goal you are trying to achieve. Let me put it this way. When you are cycling, you never hit top-speed. You just don't as you are trying to make it X number of miles/kilometers. You can't spend all of your energy for 1 mile trying to maintain this top speed either.

With this picture that I am painting, I want you to imagine that your top-speed is 25 miles per hour and you can maintain a cycling speed of 19 mph. What would happen if your top-speed increased to 35mph? What do you think that would do to the speed you are able to maintain? Could it improve to 23mph? 25mph? Maybe 29mph?

To get your speed this high, you will train your muscles to go this fast. You don't need to be on your bike in the street doing these workouts, but you can if a stationary bike is unavailable to you.

What you need to do is to properly warm-up your muscles with a nice and easy 5 to 10 minute ride. After you are nice and warm... Here's what to do.

Begin riding slowly for a few seconds... And then take off! Pump your pedals as hard and fast as you can possibly move them! Ride for as long as you can like this, pumping those pedals, up to 30 seconds. If you are on a stationary bike, get off and walk around or just sit there (if your in a big gym and there is a threat to losing your seat). If you are on your bike, you can lightly pedal or get off as well. Rest for 3 minutes (time your self) and then PUMP THOSE PEDALS!

Again, for as long as you can, but no more than 30 seconds. Your levels of strength, power and endurance will only allow you to do this for so long, but if you can do these 30 second sets 10 times in a workout, that is a hard, strong workout.

Any athlete can manipulate the sets and time depending on their level of ability. Don't think that this won't work for you if you are only pedaling hard for 10 seconds and you can only do 5 sets. You will improve and you will still get faster.

The most important thing to remember when doing your workout is to not continue pedaling if you are not moving your legs very fast. Meaning, don't sit there and drag your legs up and down slowly just to finish the time you thought you could achieve or want to achieve. That will come with time. The times just serve as a limit. This type of training is not effective when done for longer than 30 seconds. So, if you are able to maintain pumping your legs, as fast and as hard as you can, for 30 seconds... You are just not pumping hard enough or it is time to hit the weights.

A good measure for when to stop is when your legs slow down to 85% of your fastest pedaling ability, if you were completely rested. If you pedal any slower than this, your efforts become counterintuitive... So stop pedaling and rest for 3 minutes!

Rest at least 36 to 48 hours between workouts. If you implement a strength and power weight training program as well, rest for 36 to 48 hours after each session before you attempt your speed cycling workouts. Be sure to begin incorporating a good static stretching routine after every single workout and foam roll when you can. This lovely thing could become your best friend before and after your workouts.

Have questions?

creativesuccess@cox.net

Enjoy your improved top speed!