Quote Originally Posted by Veronica View Post
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
+1 for posting this. I had been wondering what "intervals" were and was about to start searching the forum to see if if they had previously been discussed. I'm going to do these this weekend and add em to my regular bike training. It's mainly flat here but I "think" I know where I can ride that will have a hill too.