Speed Training Drills to
Improve Cycling Performance

Whether you’re a recreational cyclist or an avid racer, speed training will improve your performance on the bike. Speed is always an important component in cycling. It helps you climb hills, break away from the pack, compete in a sprint, get off the line quicker, and just generally improve your cycling performance and enjoyment of the sport.

You don’t have to be a racer to want to improve speed. As we all know, most recreational rides are still pretty competitive. If you want to go out on your next group ride and be able to hang with the pack when the leader decides to give it burst, incorporate speed training into your regimen.

Speed training is mainly about improving anaerobic capacity and endurance. Increasing speed generally requires short bursts of power which rely on recruiting fast twitch muscle fibers to supply the energy. There are several methods of developing these fibers and increasing the ratio to slow twitch fibers.

Interval training is the most common form of speed training for cyclists. Spending short periods of time just below lactate threshold and even shorter periods at maximum effort with adequate recovery between each will help develop speed. It is very important to recover completely between interval workouts as that is when the muscle growth occurs. Take 24 to 48 hours to recover after intense speed training sessions.

Another method of increasing fast twitch muscle fibers and increasing anaerobic capacity is to lift heavy weights. When increasing weight be sure to decrease the number of reps and sets and allow for adequate recovery. Do not jump into a heavy weight routine too quickly or during the racing season or you may increase your chance of injury. Personally, I am not a big proponent of lifting heavy weights for cyclists and prefer to perform muscle growth exercises on the bike.

Plyometric training such as jumping is also a good way to improve speed. This type of training stretches the muscle before contracting resulting in a greater generated force. Try adding a hop at the top of your body-weight squats or lay a board (or rope, tape, etc.) on the floor and jump back and forth across it with both feet together. Also, jumping up onto a step or curb is another method.

Speed can also be increased by increasing your cadence (RPMs). If you can turn over the pedals 90 times per minute instead of 80 in the same gear, you will go faster. Work on spinning in a lower than normal gear but a very high cadence between 100 and 120 (even up to 140). Work your way up to this, don’t jump in and try to spin 140 right away or you may suffer an injury. Make sure you are not bouncing on the saddle and your legs are under control. This type of training is called over-speed training and is great for developing neuromuscular adaptations.

Another method of increasing speed that actually doesn’t depend on increasing power and fitness is to make sure you are aerodynamic. On the road wind resistance can account for a 30% decrease in speed. Learn to ride in the drops and consciously draft to stay out of the wind and conserve energy for the sprint or hills. This doesn’t apply as much to mountain bikers as there typically isn’t as much wind resistance in the woods and following too close can be disastrous on the trail.

All levels of cyclists can benefit from speed training drills. Incorporate the previous techniques into your training plan to reap the benefits and ride faster this season.

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