If you are just getting into cycling, you might be struggling when you are in a sprint with a friend (or just a random stranger), because you’re not able to put out enough power. There are multiple ways you can train yourself to achieve this, but in my opinion is interval training definitely the most effective way to train yourself for this kind of sprints.
What are intervals?
So if you have never heard of the word interval in this context, you probably have no idea what I am talking about right now. Interval training basically means that you put out (almost) all of your power for a certain amount of time, recover to a certain point (or fully recover) and then doing the same thing over again. This will not only greatly benefit you in those short sprints, but will also improve your stamina in the long run.
With that all sorted out, here are two types of interval training I frequently use:
Going flat out for a minute, then a full recovery (five minutes easy pedaling).
– Especially in the beginning, this can be rather hard to do, a minute is really long when you are riding flat out.
– If you use strava (and don’t have an expensive cycling computer which will save all your data), I recommend you do this on a short segment which will take approximately a minute, it’s really satisfying to see your results climb when doing this.
Start this one off with an almost flat out 60-second interval, then recover almost fully (four minutes easy pedaling).
Then do a 45-second interval, this time flat out, recover for 2 minutes
As you might have guessed, a 30-second interval this time with a recovery time of 1 minute.
And then a 15-second interval with a recovery time of 30 seconds.
– When you’ve still got some energy left, you can do the last part of this interval as much as you like, until you’re fully drained.
I hope you thought this post was useful and more importantly, might have motivated you to grab your bike and improve yourself.
What do you do to train for those explosive cycling moments or did you think that I missed something? Let us know in the comments!