How to Increase Power and Speed During Cycling Workouts

Cycling requires a great deal of endurance for success in the sport. However, many cyclists struggle to increase power and speed.  Sprints are great for increasing endurance and power to move quickly to cross the finish line. With planning and cycling workouts, training can help with increasing power and speed, which will give a rider that extra competitive edge.

• Do a warm up cycling routine for five minutes. The body has to loosen up before going from zero to 100 in a few seconds. A good warm up routine can also prevent injury.


• Perform speed training drills for explosive power and quickness. This drill involves intense and short periods of cycling from five to 30 seconds while the heartbeat reaches a maximum of 95 to 100 percent. Heart rate is not the concern during the training sessions, but the focus is acceleration, power and speed.


• Stand up on the bike and pedal at normal speed. Pedal really hard while standing for 10 revolutions. Change the position by sitting for 10 revolutions and pedaling. Repeat the exercise with standing and pedaling for 10 revolutions. Rest and repeat three more times. This training drill will increase muscle power by moving the body forward in different directions. It can also increase speed for riding up hills.


• Sprint in different settings, such as on winding streets, in a group, up a hill and on a narrow street. The end results involve getting on the bike for several hours and imitate sprinting to the finish line at the end of a road race. Cyclists can improve their reaction and movement with regular practice of cycling drills.