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When it comes to developing your cycling performance, it’s important to track your cycling power output. Generating more cycling power helps develop speed, build endurance, and improve your overall cycling performance. Whether you are competing for a triathlon or you’re simply looking to improve your play, it’s best to continuously work in developing your cycling power. We’ve listed down 4 of the simplest and most effective ways to build and develop your cycling power:
Uphill Training
Riding in an uphill climb not only trains the muscles for better endurance, it also develops cycling power. Uphill riding becomes even more effective if you use a larger gear at moderate cadence for an extended period each session.
This training is great because most cyclists tend to push harder on the pedal or they slow down the cadence and increase the average pedal force when riding uphill. Overloading your climbing distance will steadily build endurance while also developing speed.
To train on riding uphill, start with hilly rides that are approximately 1,000 feet of climbing. Gradually add distance until you finish 3, 000 feet of climbing in one outing. Another technique to build cycling power through uphill riding is to do high-intensity springs at intervals in an uphill terrain. The sprints should last for sixty to ninety seconds. In between bursts of speed, ride downhill then sprint again.
Jump Training
Jump training helps improve cycling power as well as train the cyclist to react quickly against attacks, which are common in a race situation. The jumps should be a series of short, ten to fifteen pedal revolutions full blast at your maximum effort.
Do 3 to 5 sets of five jumps using a large gear. We recommend using a turbo trainer. However, this workout can be done on the road too. Give yourself a rest time of 60 seconds between each reps and 5 to 10 minutes to rest between sets.
Hill Sprint Training
In this workout, you need a terrain with a hill of around 10% gradient. But if you live in a place with zero hills, a turbo trainer helps mimic this kind of workload.
First, build your speed for 10 seconds as you approach the climb. And then, hit the climb as hard as you possibly can as you stand on the pedals. Do this for ten to fifteen seconds. During the sprint, you need to apply your maximum effort. Do around five to ten reps and allow a rest time of three to five minutes between reps.
Block Training
This intensive workout will help develop your cycling power. Because it’s very intense, you’d have to give yourself enough recovery time between workouts. Why? Because block training will put a lot of stress on your musculoskeletal and cardiovascular systems.
Ideally, block training needs to be performed two to three days straight and an equal amount of time to recover.
If you’re doing block training for four days that includes hill intervals on the first day and sprint intervals on the second day, rest on the third day and then do a basic recovery ride on the fourth day. Because your body is subjected to a stressful workout for more than a day in block training, your body must have enough time to heal before you attempt another set of high-performance training.