Intervals - speed intervals, hill intervals.

I do my speed intervals inside with my bike in a trainer and use Coach Troy. But you could adapt the same idea to an outside ride.

Find a place where you can ride uninterrupted and relatively flat terrain. After you warm up, ride at an uncomfortable but sustainable pace for 6 minutes. Then soft pedal for two minutes. Repeat this two more times. You should choose gearing that allows you to maintain your optimum cadence for the full six minutes.

Then repeat this process but now up the pace and ride for two minutes with a one minute soft pedal. Repeat this five more times.

Cool down.


Veronica