COACH’S TIPS PUSHING THE PACE

Shift it up

Shifting up a gear and maintaining your cadence or slightly upping it is a great way to shift up the effort intensity.

Know when to surge

The surge should be a squeeze and a subtle lifting of your effort. It equates to about a 20% lifting of power but definitely isn’t a sprint.

Jump out of the saddle

The 10sec sprint is a maximal effort but there’s no need to shift gear, just go for a hard jump out of the saddle and shoot for max cadence.