Remember this method to increase riding power

1.

Doing some power bursts is a very good way to improve your leg strength and muscle endurance.

You are able to ride with a large gear ratio and moderate pedal frequency.

It’s a versatile workout that you can do on a variety of terrain.

At first, you need to warm up completely, add easy trampling, and also need some big tooth ratios to help you warm up.

Warm up is critical because the relatively large tooth ratio puts a lot of pressure on the knee.

Start the power burst training at a very low step frequency and speed, switch to a large gear ratio (such as 50×11), keep sitting, step harder and harder until you reach 80rpm, keep it for 15 seconds, and switch to a small gear ratio of 90rpm for easy riding for 3 minutes.

Complete 15 power bursts and repeat 10 times.

2.

Another way to increase power is to increase stepping frequency.

You can do stepping frequency interval.

Moderate intensity interval training will improve your neuromuscular coordination (enhance the coordination between muscles, and you can be able to tread at a very high frequency).

When doing this training, with a relatively small gear ratio, you can train at a threshold heart rate of 80-98% (or a threshold power of 76-90%), and step at 100-110 rpm.

Start with 3×8 minutes until you are able to complete 3×15 minutes of training, and each recovery time is 5 minutes.

3.

Long distance riding and long distance riding can improve your aerobic and muscle endurance, not only that, but also strengthen the physiological adaptation of the cardiovascular system and muscle system.

Long distance riding is also an effective way to increase training volume and training pressure.

However, two points should be considered: first, the length is relative.

If your longest riding data is 2 hours, completing a 3-hour training will have a significant impact.

On the other hand, if you often ride for 4 hours, you can keep riding for 5-6 hours.

Second, you can’t complete a long distance once a week.

Generally speaking, you can do it once every 3-4 weeks.

4.

Change your step frequency and tooth ratio mode.

If you train with an intensity that has not been done before, your physiological adaptability will occur.

But if you repeat the same training all the time, it will not improve.

Training needs diversity, and adjusting the step frequency and gear ratio mode is a method.

For example, if your usual lactate threshold training frequency is 95-100 rpm, you can increase the gear ratio in some intervals to train at 80-85 rpm.

Similarly, if the frequency of long-distance cycling is 90-95rpm, you can increase the gear ratio to 80-85rpm for some time.

5.

In other words, do something you haven’t done before through personal obstacles.

For example, if your current long-distance cycling is 3 hours, then strengthen it by 4 hours.

If your usual long distance ride is a medium cycle (once every four weeks), try riding twice.

If you usually climb the slope three times, try to climb four times.

If your maximum lactate threshold interval is 15 minutes, increase it to 20 minutes.

If you’re riding four days a week, try riding five days a week.

If you normally do 2 days of high-intensity training blocks, try to complete 3 days of blocks.

Doing something you haven’t done before will promote the occurrence of physiological adaptation, but be careful, if you don’t fully recover, overtraining will occur…