Here’s an interval workout from Hunter Allen, an elite-level USA Cycling coach and former professional rider. It’s guaranteed to make you a stronger finisher.
- Begin with a stout ride of 60-90 minutes. The idea is to simulate a short road race and introduce significant fatigue. Don’t hold back to save yourself for the special workout at the end. Eat and drink enough to keep your energy level high.
- Blend the end of the ride into the race-winning interval session. Begin with a 30-second nearly all-out jump. Do the first 15 seconds out of the saddle. Then sit down and crank the gear hard for another 15 seconds to simulate the speed needed to break away from the pack.
- Settle into a steady time trial effort for 3 minutes. This will be tough because of fatigue created by the initial burst. Stay on top of your gear. Don’t let your cadence drop. Stay focused. The pack is chasing you!
- When you near the finish line, get out of the saddle and uncork a 15-second sprint. Give it all you have.
- Spin easy for 5 or 6 minutes to rest, then repeat from step 2. Begin with 2 of these intervals. Gradually build to 5 as you do this workout once each week.