MAXIMISE YOUR LEG SPEED IN 1HR

Start building up some race speed in your legs and get ready to blast into 2019!

Mixing up leg-speed work is a great way to increase overall speed on the bike. And while there are many arguments regarding how you should actually pedal, what I’ve found best with my athletes is switching up leg speed on any course, flat or hilly.

So working through the winter months on pedal efficiency through over-gearing (low cadence) and high-cadence drills enables you to produce more power and become more efficient, that in turn will produce faster splits. If you’re also struggling to select gears while riding, by varying cadence you’ll soon work out how to transfer the power through efficient change-ups and downs.

This month we’re using a pyramid of cadences, increasing over the 60min session in 10min blocks. Depending on where you’re at with cadence, you want to try and build the block up by 10 revs per minute (rpm).

Performance benefits that you can take and build on through the off-season include muscle activation and pedal efficiency, setting you up for a strong 2019 season on the bike.