With the road racing and sportive season in full swing, too much in the way of long, slow miles can leave you feeling over-tired. What you need is a quick fix to freshen you up.
This session is ideal for those (hopefully!) late summer evenings and is a great way to add some killer speed to your fitness.
Warm up with 20 minutes of easy riding but gradually increase the intensity so that, by the 18th or 19th minute, you’re working up a sweat and your breathing is becoming slightly labored.
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Try to plan your route so that you now arrive at a flat or gentle downhill stretch of road. Shift into the big chainring and select a sprocket in the middle of your rear cassette. Jumping out of the saddle, sprint hard.
As you sprint, count your pedal strokes for one foot, aiming for 25 on each effort. The first 12 to 13 should be out of the saddle getting up to speed, the remainder seated while you concentrate on good pedalling technique and maintaining your speed/cadence. Recover by pedalling easily for 30 seconds and complete six sprints.
After your final sprint, take a minute’s recovery and find a rolling stretch of road. The aim now is to ride for 20 to 30 minutes at ‘sweet spot’ intensity.
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