How to Be a Speed Demon
6 Workouts for Blazing Sprints
You can blame your commitment issues on your mom and dad, but it's not their fault you lost that sprint. Sure, riders genetically blessed with more fast-twitch fibers have the edge in sprints, but you can get faster with training.
To improve the force and speed of your pedal strokes, expert cycling coach Eddie Monnier recommends the following workouts. Do them no more than twice a week (one drill Tuesday, another on Thursday), and only when you feel fresh. Do the gym workouts in the off-season, because they build strength and mimic your pedal stroke.
6 Workouts For Blazing Sprints
On the Bike
Power Jumps:
On a flat road, start at 5 mph in a hard gear (such as 53x14). Push as fast as you can for about 10 seconds. Shift to an easier gear to recover for 5 minutes. Perform 2 sets of 5 jumps, half seated and half out of the saddle.
Spin Ups:
On a flat road, click into an easy gear you can spin at 85 to 95 rpm. Stay seated and increase your cadence to 110 rpm for 10 seconds, then 120 rpm for 10 seconds, then as high as you can go without bouncing (about 130 rpm) for the final 10 seconds. Intersperse 3 to 5 of these drills into a longer ride.
Sprint Simulation:
On a flat road, roll at your typical tempo-ride speed. Then launch away as fast as possible (out of the saddle or in) for 15 to 20 seconds. Recover for 5 minutes before repeating two more times with 5 minutes of rest between each effort.
In the Gym
90-Degree Squat:
Stand with a barbell across your shoulders; it should weigh enough that the last few reps are hard. Place your feet shoulder-width apart; don't lock your knees. Keeping your back straight and your eyes forward, sit back until your legs form a 90-degree angle. Don't jut your knees past your toes. Hold 1-2 seconds, then use your legs (not your back) to press back to the starting position. Repeat. Do 2 to 3 sets of 10 reps per set.
One-Legged Press:
Sit in a vertical leg-press machine with your legs bent at a 90-degree angle (never more). Place one foot on the platform and the other on the floor or base of the machine. Hold side handlebars and press your lower back to the pad. Push the platform away so your leg is extended (don't lock your knee) and disengage the safety lockout. Slowly lower the platform toward you until your leg is bent 90 degrees. Repeat 10 times for a set, then switch legs. Do 2 to 3 sets per leg.
Lunge:
Hold dumbbells at your sides. Take one big step back with your left leg. Keep your left foot in place and slowly lower your left knee toward the floor. Your right knee should be at a 90-degree angle. Push off with your left foot and return to your starting position. Alternate legs for a full 10-rep set to each side. Do 2 to 3 sets per leg.