TRAINING ELEMENTS FOR DEVELOPING SPEED AND DYNAMIC STRENGTH

The speed and strength dynamic elements are the shortest and most intense training elements. Such training is demanding but fun.

Speed and dynamic strength can be developed in a couple of ways. The interval itself should take six to ten seconds at maximum intensity. Depending on various specifics, speed and dynamic strength can be trained in a few ways: sprint, frequency sprint, standing start, uphill sprint, and sprint from regular riding.

SPRINT

When sprinting on flat terrain, it is important to stay in the aerodynamic position, have an optimal technique, and be able to graduate our pace. The interval should be executed at very high intensity right from the start. We try to accelerate and graduate the ride during the second half of the interval.

• distance 150 to 200 metres
• one to 20 sections
• 90 to 150 rpm
• above 150 AnT
• 60 to 240 minutes, once or twice a week

FREQUENCY SPRINT

The ability to spin our legs fast is an important skill for every cyclist. The right pedalling technique is key here. Starting off at the usual speed for the aerobic intensity, ideally with the help of a tailwind, we try to accelerate through the most frequent cadences and keep this up all the way to an imaginary finish line.

• distance 150 to 200 metres
• one to 20 sections
• 100 to 200 rpm
• above 150% AnT
• 60 to 240 minutes, once or twice a week

STANDING START SPRINT IN A HIGHER GEAR

Power sprints in higher gears from a standing start help us develop maximum explosive power. This is a very technical element as it requires the engagement of the whole body, regular breathing, and maximum acceleration with the aim of reaching maximum speed in the shortest possible time. From a standing start, we ride in a higher gear and escalate our performance by using the highest gear we can.

• distance 150 to 200 metres
• one to ten sections
• 30 to 80 rpm
• above 150% AnT
• 60 to 240 minutes, once or twice a week

UPHILL SPRINT

Uphill sprint in a 4% to 6% climb is a very intense and demanding training technique. Starting slow and in a high gear, we try to spin our legs to reach the highest possible speed.

• Interval duration 10 to 60 seconds
• three to ten sections
• 80 to 100 rpm
• above 150% AnT
• 60 to 240 minutes, once or twice a week