The first few pedal strokes will feel very slow and hard, but this is the key moment of this exercise which recruits and builds your fast-twitch muscle fibres. Use your upper body and core to stabilise your frame, and sprint for 20 seconds before letting off the gas. Now sprint as hard as you can, making sure to get on top of the gear as quickly and efficiently as possible. Experienced riders can use the 53x14 or 53x13. For intermediate riders, try the 53x16, for example. Roll down to less than 10kph, and have your gearing near the bottom of the rear cassette. ![]() The best way to increase the strength and ratio of your fast-twitch muscle fibres is to recruit as many of them as possible, which means squeezing your leg muscles and pushing as hard as you can during a sprint interval.Īfter a 10-minute warm-up, get ready for 6-8 over-geared power starts. Fast-twitch muscle fibres are what make sprinters who they are, as these are the muscle fibres that allow your legs to be explosive for a short period of time. Power starts will also help you develop more fast-twitch muscle fibres by recruiting them in each low-cadence pedal stroke. ![]() This will help you in many different race situations such as sprinting out of a corner, churning big power up a climb, or going for the holeshot in cyclocross. These intervals simulate a standing start on the track, or powering off the line in a massive gear. I’m sure you’ve heard of this one before: power starts.
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