Force

From: Bicycling Magazine's Training Techniques for Cyclists

Relevant to: All cycling disciplines

Force is simple to understand: "If you want to ride hard," says cycling coach Joe Friel, author of The Cyclist's Training Bible, "you need to be able to push down on the pedals real hard." That, in plain terms, is force, and it's a crucial building block of cycling fitness.

There are numerous ways to develop force, but the most popular are weight lifting, hill training, and pushing big gears. None of these are without risk (mostly for injury), but as Friel puts it, "cycling is like investing in stocks: The higher the risk, the higher the potential reward." The key is to implement force thoughtfully and carefully, and only after you've cultivated a solid base.

To make your pedaling more forceful, be prepared to hurt. A lot. Although on-the-bike force-building efforts are generally conducted at lower intensities than power intervals, they last a lot longer and take serious mental fortitude to get through. But it's important to grin and bear it because gaining force is like opening a door into a new world of cycling fitness.

Force Training

Force intervals are long efforts that are conducted at or slightly above your anaerobic threshold. Basically, you're going to go as hard as you possibly can for the prescribed duration, which should start at about 3 minutes and increase by approximately 1 minute each workout. You should use a gear that demands a slightly lower cadence than normal; if 90 rpm is normal for you, shoot for about 80 rpm during these efforts. You're going to start with a total of 9 minutes of intervals and gradually build to twice that. These intervals are best done on flat surfaces or low-grade climbs.

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Reprinted from: Bicycling Magazine's Training Techniques for Cyclists © 2005 by Rodale, Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098.

© 2006 Rodale Inc.
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