Improving your speed starts with getting stronger, and to do that you'll need to spend some time in the gym.
The foundation of your strength training should include squats, deadlifts and shoulder presses. After you've developed a solid base, you can add exercises that will help build your top-end speed by increasing your force production. Force production allows you to reduce the amount of energy used while producing the same amount of watts, which will help you to ride farther and faster in all-out efforts.
Do these exercises to increase your acceleration, speed and power on the bike once you've built up a solid foundation in the gym.
Power Cleans
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What it's for: Increases explosiveness and acceleration.
The exercise:
1. Set up is the same as the deadlift: Start with the barbell on the ground and your toes just beneath the bar. Reach down with your hands and grab the bar. Keep your arms straight and chest up.
2. Pull the bar off the floor by extending the hip and knee joints. Keep the bar close to the body.
Power Cleans (Continued)
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3. Jump up aggressively while simultaneously shrugging your shoulders. Drive the bar into the rack position with your elbows high. Make sure the bar travels in a vertical path.
4. Complete 3 to 5 sets of 3 to 5 repetitions in each set.
Box Jumps
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What it's for: Building top-end speed, strength and endurance on the bike.
The exercise:
1. Stand in front of a box or platform.
2. Explode up onto the box. Try to land softly and keep both feet together.
3. Return immediately to starting position and repeat.
4. Complete 3 to 5 sets of 5 to10 repetitions in each set. As the exercise gets easier, increase the height of the box.
Sled Sprints
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What it's for: Increasing speed and explosiveness for sprints.
The exercise:
1. Place your hands on the posts. Keep your arms straight and drive forward with your legs and hips as hard as you can.
2. Take small steps and try to stay on the balls of your feet, using your gluteals and quadriceps for power.
3. Complete 4 to 8 repetitions of 20 to 30 yards.
Broad Jump
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What it's for: Building strength in the quads, gluteals, and calves.
The Exercise:
1. Start with your feet shoulder-width apart and your knees bent.
2. Pull your arms back and explode up by extending your hips quickly.
Broad Jump (Continued)
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3. Jump as far forward as possible.
4. Try to land softly and keep your feet under your hips.
5. Complete 2 to 3 sets of 4 to 6 repetitions in each set.
Bulgarian Jump Squat
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What it's for: Building single-leg power for your pedal stroke.
The Exercise:
1. Place your leg on a bench with your shoe laces down. Your front foot should be 1 to 2 feet out from the bench.
2. Squat down until your leg is at a 90-degree angle.
Bulgarian Jump Squat (Continued)
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3. Explode straight up and land softly on your foot. Repeat the movement.
4. Complete all reps on one leg before switching to the other. Do 3 to 5 sets of 3 to 5 repetitions in each set.
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