Don't Neglect Your Speedwork

Many cyclists misunderstand the meaning of the term “speedwork” as referring to the ability to ride at unnaturally high speeds, such as in motorpacing.   In fact, however, one can do an effective speed workout without ever exceeding 25 miles/hour.   What is truly meant by “speed”, as a function of bike fitness, is the ability to spin your legs in circles at a very quick rate, or cadence.   This means very small gears, and sometimes the help of a tailwind or a slight descent.

New cyclists don't see the value in leg speed.   It is, in fact, mechanically more efficient to ride at the low cadences of 50-60 rpm.   This can be analogous to driving on the freeway in an overdrive gear.   For this reason, it is typical for strong time trialists to use larger gears and lower cadences.   If you've ever tried to accelerate quickly in such large gears, however, you know that there's something missing with this approach.   The cardiopulmonary systems may not be stressed, but your muscles can't keep it up long at all.   Additionally, bike racing doesn't happen at one speed.   Because racing is filled with sharp accelerations, a cyclist needs a significant amount of torque to pick up speed quickly enough.   That torque requirement can't be met with leg strength alone.   Power equals force times speed.   Increasing either side of this equation will increase power.   Force capacity is difficult to increase.   It takes time and resistance training (on or off the bike).   Increasing the speed side of this equation will increase power just as effectively.

We all know that performing forceful efforts will make you faster on a bike, and it feels like it's making us faster because it's difficult.   There's definitely a place for force development in training.   It's apparent that if you can turn a larger gear at the same cadence you will go faster, but we may forget that we can also go faster by turning the same gear at a higher cadence.    

Much like the ability to pedal forcefully seems to come more easily to certain riders, leg speed comes more easily to some riders than others.   What this means is that if you're naturally a strong pedal masher, you will need to focus more intently on developing your leg speed.   The good news is that speed work is not nearly as arduous as force development.   The bad news for me is that while speed comes easily for me, I have to focus more on the laborious work of force development.   I appreciate your sympathy.

If, unlike myself, you are a naturally powerful cyclist who could benefit from increased leg speed, you can develop this ability by improving the neuromuscular systems that coordinate the movements of pedaling.   In simpler terms, you learn to pedal fast by pedaling even faster.   You can start out by doing spin-ups, in which you start in a small gear with a tailwind or slight descent, progressively increasing cadence over 30 seconds, until you can spin no faster without bouncing.   Yes, it looks funny, but it works.   Repeat several times with 3-5 minutes of recovery between repetitions.   Later, you can practice “form sprints”, in which you sprint, out of the saddle, in a very light gear.   This will feel like someone pressed your fast forward button, causing you to move with unnatural quickness.    It's probably good entertainment for anyone who sees you doing it.   That's ok, because you're also wearing rubber shorts and a Styrofoam hat, even when you aren't spinning like a wind-up toy.   The results, however, are well worth the humiliation.  

These workouts can easily be done on a recovery day and can sometimes be beneficial for sore, heavy legs.   This is an easy facet of fitness to neglect or even completely forget about, but in order to become a well-rounded cyclist, it is indispensable.