Table of Contents
Cycling Workouts To Boost Strength And Endurance
1. Flying 40 Intervals
Flying 40 intervals are a popular choice among cyclists aiming to enhance their sprinting power and speed. Here’s how you can perform this workout:
* Find a flat stretch of road or a dedicated bike path.
* Start with a 10 to 15-minute warm-up, gradually increasing your intensity.
* Once warmed up, cycle at a moderate pace for approximately two minutes.
* After two minutes, go all out and sprint as fast as you can for the next 40 seconds.
* Recover by cycling at a relaxed pace for two minutes.
* Repeat this pattern of sprinting for 40 seconds and recovering for two minutes for a total of 5 to 8 intervals.
* Finish the workout with a 10-minute cool-down, gradually reducing your pace.
2. Tabata Intervals
Tabata intervals are known for their short, intense bursts of effort, making them an excellent choice for time-constrained individuals. Follow these steps to perform a Tabata interval workout:
Keep an idea of your risk of weight-related issues.
* Start with a 10 to 15-minute warm-up, gradually increasing your intensity.
* Find a flat or slightly inclined section of road.
* Begin by cycling at a moderate pace for four minutes.
* Once the warm-up is complete, go all out and pedal as fast as you can for 20 seconds.
* Recover by cycling at a slow pace for 10 seconds.
* Repeat this pattern of 20 seconds of high-intensity effort followed by 10 seconds of recovery for a total of 8 cycles (4 minutes).
* Conclude the workout with a 10-minute cool-down, gradually reducing your pace.
3. Attack Intervals
Attack intervals are designed to simulate the surges and changes in pace encountered during competitive cycling. Here’s how to perform an attack interval workout:
* Begin with a 10 to 15-minute warm-up, gradually increasing your intensity.
* Find a route that includes a mix of flat roads and rolling hills.
* Start cycling at a moderate pace for five minutes.
* When you encounter a hill or incline, attack the hill with a burst of high-intensity effort, maintaining a fast pace until you reach the top.
* Once you reach the top, recover by cycling at an easy pace on the descent or flat section.
* Repeat this pattern of attacking the hills and recovering on the flats for a total of 5 to 10 intervals, depending on your fitness level.
* Finish with a 10-minute cool-down, gradually reducing your pace.
4. Hill Charge
Hill charges are perfect for building strength and endurance. Follow these steps to perform a hill charge workout:
* Begin with a 10 to 15-minute warm-up, gradually increasing your intensity.
* Find a challenging hill with a moderate to steep gradient.
* Start by cycling at a moderate pace on flat terrain for five minutes.
* Once you reach the base of the hill, charge up the hill with maximum effort, focusing on maintaining a steady cadence and breathing rhythm.
* Reach the top of the hill and recover by cycling at an easy pace on flat or downhill terrain.
* Repeat this pattern of charging up the hill and recovering on the flats for a total of 3 to 5 intervals, adjusting the intensity based on your fitness level.
* Conclude with a 10-minute cool-down, gradually reducing your pace.
While high-intensity intervals provide an effective way to boost your fitness, endurance rides are equally important for building stamina and improving overall cycling performance. Here’s how you can incorporate an endurance ride into your routine:
* Choose a longer route or plan to spend a significant amount of time cycling.
* Start with a 10 to 15-minute warm-up, gradually increasing your intensity.
* Maintain a steady pace at a moderate effort level throughout the ride.
* Aim to cycle for 60 to 90 minutes, gradually increasing the duration as your fitness improves.
* Focus on maintaining good form, staying hydrated, and fueling yourself adequately.
* Finish with a 10-minute cool-down, gradually reducing your pace.
So, hop on your bike and get ready to push your limits and experience the thrill of outdoor cycling like never before!
