Cycling Drills To Prepare For A Race

Not all bike racing is the same. Some racers specialize in sprints while others compete in long-distance road races; some race off-road and others race on a track. While basic conditioning workouts are similar, specific drills vary, just as sprinters and marathon runners have different types of training. Tailor your drills to the type of racing you will be doing and to the terrain, whether it is mostly flat, gently rolling or steep hills.

Speed

Speed training is essential for all types of racing, because at some point a sudden burst of energy is needed to pass another rider or sprint to a finish line. Interval training is the most common drill for speed work. This consists of short bursts of intense, very fast pedaling, alternating with slower rest periods. "Sprint a block, rest a block" is the most basic form. Vary the intervals to your type of racing; sprinters use shorter intervals, while those who participate in long road races and hill climbs use longer ones.

Endurance

Endurance is another key factor in bicycle racing. Criterium, or crit, racers need endurance to have energy left for that final fast lap. Build endurance with long workouts. Take long rides at a steady pace with no sprints and no coasts -- just continual pedaling. Ride for a couple of hours at a time; start slowly and work up to longer rides. The key to building endurance is workload: maintain a constant level of work for a specified period.

Technique

Improve your efficiency to make pedaling more effective. This trains your mind and muscles to coordinate in pushing the pedals to get the most power for the push. Concentrate on starting the pedal stroke at the very top of the pedal circle and push the pedal down with as much force as possible. "Unweight" the foot on the pedal that is not being pushed; don't actually lift your foot but just bend your knee slightly to remove resistance. Do short rides focusing on strong push and efficient pedaling.

Weights

Include some weight training in your bike race drills. Leg presses, in which your legs are used to press or lift weights, and squats -- knee bends with a weight bar on your shoulders -- are good for building leg muscles. Alternate these with hamstring stretches and reverse leg lifts with ankle weights to keep the muscles in the back of your leg in balance. Do some leg curls, raising your ankles with weights while lying facedown. Train using some plyometric techniques -- jumping or hopping -- to work out leg muscles and increase your balance.

Indoor

Don't overlook the advantages of indoor cycling. Workouts on stationary bicycles can be effective, especially when weather is not conducive to outdoor drills. Do any type of workout on an indoor bike -- sprints, intervals, distance or endurance rides. Most stationary bikes allow changing the resistance to simulate hill climbs or descents. Some offer video screens to add to the reality, even including such things as sprints to pass other riders.