Home / Education / Bike and Cycle Faster Lecture 1

Bike and Cycle Faster Lecture 1

So you want to bike faster?

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

  1. Bike Fit: with all bikes being different and people physically designed a bit, a good bike fit can keep you comfortable, injury free and be a faster setup.
  2. Electrolytes and Fueling: having a fundamental understanding of how hydration works and how the body’s fueling needs change based on effort level can help the speed workouts be more effective. There is a lot more to this, but understand that if you run low on sodium, your muscles can’t perform as well. And you DO NOT burn fat very well during hard effort. When the blood, liver and muscles run out of glucose, you will slow down and not reap all the benefits of that strong workout that you could if you fueling well.
  3. Technique: basically being efficient with your pedal stroke and developing good body habits that are core centered, efficient and effective. Single leg drills, rpm work, among other things.
  4. Heart Rate / Power: use a system to get you out of that gray zone. Going slow enough and hard enough is where it’s not. This is a science and art. There are many things to be said about this. More articles to come. Just understand that using both heart rate training and training by power is a wonderful mix, they both bring excellent things to the table.
  5. VO2 Max Improvements: making changes to the physiology of the body, on how it produces energy and fuels muscles. Check out this awesome article by Coach John. READ MORE
  6. Intervals / Lactate: making changes to the physiology of the body, on how it produces energy and fuels muscles. No, this is not a typo, these two topics are very closely related. Additional article to come. TDB.
  7. Strength Training: lifting weights the correct way is the fastest way to get faster and stay injury free. Though you MUST BE CAREFUL with this as combining endurance training and strength training takes a lot of knowledge of both worlds and most person trainers do not have enough education/experience with this.
  8. Other Considerations: DO STRONG WORK, not a lot of netflixing, use structured workouts or apps for structured workouts, rest and recovery is a must, eating well to support the changes and rebuilding is also a must, skill and adaptations take a bit of time but with all these topics above covered, changes will be quick and permanent.

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

Wolfpack Tri Club : Coach BK and Coach John on faster speed on the bike

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM
YOU ARE AWESOME!
bonnie-sig

Get weekly email nuggets of awesomeness! You'll LOVE the info!

  • This field is for validation purposes and should be left unchanged.

Check Also

Biking Faster: Lactate Threshold

βœ…πŸš΄β€β™€οΈβœ…FASTER BIKING SERIES PART 2β€βœ…πŸš΄β€β™€οΈβœ…
author: Coach John Hill

In part one, we discussed the benefits of increasing of VO2max numbers and why it is important to get these numbers as high as possible. Today, we will talk about the second factor to increase your average speed, lactate threshold.

Lactate threshold is the point at which lactic acid starts to accumulate in the blood faster than it can be removed, usually beginning around 85% of maximum heart rate. The advantage to the endurance athlete is that the higher our lactate threshold, the longer we can go at high intensity.

How do we raise our lactate threshold? Once again, interval training becomes or best ally; by doing intervals for 2-3 minutes at 5-7 beats above your threshold level (85% of max HR), we teach our body to clear the lactic acid faster for quicker recovery.

🌟🌟🌟🌟🌟🌟

βœ…πŸš΄β€β™€οΈβœ…
DRILLS FOR LACTATE 
THRESHOLD IMPROVEMENT 
βœ…πŸš΄β€β™€οΈβœ…

STEADY STATE INTERVALS
After a good 15 minute warm up, ride 10 minutes at 3-5 beats below your LT (Lactate threshold), recover with an easy spin for 10 minutes, then repeat 2 more circuits. Once you're comfortable at this level do two twenty minute sets at 3-5 beats below LT then recover for 20 minutes,eventually what we are shooting for is a 30 minute effort at just below LT. This will build a strong base to increase the lactate threshold at a fairly rapid rate.

UP AND DOWN INTERVALS
This workout combines both LT and VO2 max training to simulate the effort you need while reading on a hilly course, where you have to push beyond you lactate threshold for short bursts then recover quickly
1. Warm up for 10 minutes at a moderate pace 
2. Pick up your pace to your LT heart rate and hold that place for 5 minutes 
3. Push to 3-5 beats above LT for one to two minutes then drop back down to LT. 
Do 3 cycles for a total workout of 18- 20 minutes

🀩🀩🀩WHOOP WHOOP! πŸ€©πŸ€©πŸ€©
Want more: Check out our 
Faster in 5 Weeks Online Program Bike Program
www.bonniekissinger.com/bikefasterin5

Leave a Reply

Your email address will not be published. Required fields are marked *

88 + = 95