Here is a list of 20 ways to increase your training intensity. Some tips are serious and others are included just for fun. There might be other ways to increase to intensity and if you feel that one of your favourite tips is not on the list and would like to inform us about it, please leave a comment. There is an ultra short description following each tip, but if you want to understand the full reasons behind you have to spend some more time here on training4cyclists.com.

1. Intervals
This is the best known and commonly used way to intensify training. There are many kinds of intervals such as sprint intervals, anaerobic endurance intervals, maximum oxygen consumption intervals (VO2 max intervals) and aerobic endurance intervals.
2. Racing
Races are an easy way to get several intervals with a very high and race specific intervals. It is very motivation to compete in races and is also a very common way to prepare for races among professionals.
3. Use an old bike
Your old bike is harder to ride and requires more watts to maintain the same speed. When you return to your favourite bike, you will experience that you feel light and your legs are doing extremely well.
4. Use heavy wheels
Additional weight also requires more watts, especially in a hilly terrain. Wheels are the most sensitive place for additional weight.
5. Low pressure in tyres
Low pressure makes your bike slower and makes you work harder to keep up with the pack.

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Watt max testing is a fast and accurate way to evaluate your training. I normally recommend serious riders to do a couple of these tests through the season.

Why you should do a watt max test
First of all, it is very motivating to follow progress in performance. When you word hard to achieve a better performance, it is very satisfying to see that you are not vesting your time. Even for small increments, the test is very sensitive.
Secondly, it is possible to use the test results to modify your training program. This could be done either through optimizing your power outputs in the intervals or maybe a test will show that you need a recovery week. The optimal situation is to evaluate the test results with your cycling coach.

Watt max test
1. 15 min warm up
2. 100W workload – increase intensity with 10W every 30sec.
3. Keep cadence at min. 80rpm.
4. Ride until exhaustion
5. Notice the last completed power output. = P
6. Notice seconds spent at exhaustion power output = T

How to calculate the result from a watt max test
Watt max power = P + (T/30×10W)

Example: A rider gets exhausted after 15 seconds at 280W. Thus, his last completed power output is 270W. Calculation of Watt max power = 270W + (15/30 x 10W) = 275W

Comments (4)

Your body position and the bike’s aerodynamics play a big role in time trials. A couple a years ago I read a comparing of different body positions and what influence it had on the finishing time in a 40k time trial. I am not sure, but I think I saw these results back in 1997, so this is not breaking news, rather nostalgic news.

Aerodynamics is important in time trials
An interesting question is how much time you can save by using expensive aero wheels, an aero frame or saving some pounds? There are probably more precise answers to these questions than this report calculates for you, but it gives you an idea of what difference these changes can give you.

One of the interesting findings is that slower riders will benefit more from a lighter bike than top riders will, while aero wheels and frames will give the biggest advantage to faster riders. This is probably because the aerodynamic drag requires a relative larger percentile of the workload at high speeds.

Optimized aerodynamics is better than weight savings
The conclusion for this report is that the biggest changes in aerodynamic drag and in cycling performance come from changes in body position. A more aerodynamic body position can improve your 40k time trial by over 6 minutes (that is really something!) The report also concludes that improving the bike’s aerodynamics is more important than weight savings. A pair of aero wheels can reduce you 40k time trial time with 1 or 2 minutes.

Read the report about cycling aerodynamics

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Carbon cycling shoes look better than traditional cycling shoes made of plastic. But the question is, do they perform better or are they only more expensive? Well, I found a scientific study that tested the stiffness, which is a very important detail when I decide which cycling shoes to wear. Comfort and weight are also important factors, especially comfort. It is though important to remember that shoes with the best comfort often lack stiffness. It is very difficult, if not impossible, to achieve a high degree of stiffness and comfort at the same time.

Carbon cycling shoes are stiffer
In the study shoe stiffness measurements were collected under controlled conditions in the laboratory with a dynamic hydraulic tensile testing machine. Measurements of plantar pressure were done using a special sensor in the soles while subjects pedalled at a controlled power output. The results from these tests showed that the carbon cycling shoes produced a significant, 18% higher peak plantar pressure than plastic cycling shoes. So carbon cycling shoes are stiffer and that is also what riders tell me when they have switched to this more expensive foot wear.

Comments (4)

Here is a very effective strength training program for cyclists. The program is based on multi joint exercises with free weights, which indicate that this program is not for beginners. If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your training gym.

When using this strength program:

• Warm up before lifting
• Never train to failure
• Use as heavy weights as possible (still no failure training)
• Be explosive in the concentric phase
• Rest periods of at least 2 minutes between sets

Read the full strength training program for cyclists

Comments (9)

1. Warm up before spinning lesson
Spinning lessons have a normal length of around 50 minutes. For trained cyclists this is a very short amount of time, when this time includes both warm up, intervals and cool down. Remember that most spinning lessons are made for people that are not very familiar with cycling training. Therefore I suggest you do a warm up before you enter the spinning room to get more training time.
2. Drink water with electrolytes and carbohydrates
Spinning rooms have a very high temperature and high humidity. Therefore it is quite normal to sweat much more than you are used to. Some people believe that they sweat more at spinning lessons because they work harder. That is not true. They sweat more because of the climate, not because they work harder than normal. I will recommend you to drink water with electrolytes and carbohydrates to maintain a high level of performance during the whole session.
3. Choose intervals carefully
Spinning instructors plan their lesson to be interesting and challenging for a wide range of riders. Most of them train spinning only 2 to 3 times week, so they can use all their effort in this short period. If you do not like the program made of the instructor, consider to use your own program or one of the indoor cycling programs here on Training4cyclists.com. It is possible to ride one of these programs without telling the instructor. Just remember to stand up and sit down when the instructor tells you to (and ignore his commands about pacing strategy).
4. Remember rest days
You can not do intervals every single day. Some days should be easy days. If you go for a ride in the spinning class on one of these days, please remember your goal with the training.

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