"Distance riders often skip SPEED WORK because they think they need volume, not intensity, to go long. But riding fast improves your endurance by raising your lactate threshold, the point at which your muscles scream "Slow down!" When you raise this ceiling, you can ride faster and farther before your body hits the brakes. Once a week, aim to do four to six very hard or max efforts ranging from 30 seconds to two minutes on one ride; in between, spin easy for twice the length of the interval. Do these on a challenging stretch of road, such as a hill or into a headwind.
|Pro Triathlete Caroline Steffan - images from Timothy Carlson|