Cyclists generally have a goal of being able to climb hills quickly and improve their cycling times. There are many workouts that can help cyclists ride faster. Some of the speed training exercises can be done outside or on a bike trainer or with a group. To increase speed, Bicycling.com recommends incorporating one to two speed workouts each week.
High-Intensity Interval Training
High-intensity interval training has been scientifically proven to be effective in increasing endurance, reports Science Daily. High-intensity interval training is accomplished by doing multiple intervals with short breaks between intervals. During these intervals, cyclists sprint for the entire interval. Doing this activates the fast-twitch muscle fibers that are responsible for speed. This training also teaches the body to use fat stores for energy.
Uphill Sprints
Climbing hills is an excellent way to build fitness, and sprinting up hills can help improve cycling times. Bicycling.com recommends that you choose a hill that takes 10 to 15 minutes to reach the top. Start climbing the hill at a normal pace, and after two minutes stand up out of the saddle and attack the hill. When attacking the hill, cyclists should pedal at a near sprint pace for 20 pedal strokes. Then sit down, recover for a minute or two and repeat.
Build Endurance
Increasing the amount of miles and time spent in the saddle can result in a faster cyclist. Cyclists can either keep track of their mileage or the amount of time spent on the bike. Either way, it is important to only increase the time or the mileage by 10 percent each week. Increasing the amount of time or mileage too quickly can result in injury. Keeping track of time or mileage each week will help the cyclist calculate how many miles or time to spend on the bike the following week.
Rotating Pace Line
This workout is done with a group of cyclists and can be done in one hour. Begin by riding in a line at a comfortable pace. The last cyclist in the line will sprint to the beginning of the line and recover by cycling at a comfortable pace. The cyclist that is now last will sprint to the beginning of the line. This continues for the duration of the ride.
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