5 Best Ways To Speed Up… Fast!
How to maximise your body to squeeze out every last watt. – By Jason Sumner
2. Go the distance: Your VO2 max is largely determined by genetics, so improving it is not easy. High-intensity endurance work may raise your VO2 max. One popular method for raising it is to ride just below lactate threshold for as long as possible. (Use a heart rate monitor or power meter to track this.) Begin by trying to maintain this intensity for 10 to 30 minutes. As your endurance increases, lengthen your workouts accordingly.
3. Ride hard, rest easy: Use interval training to increase your lactate threshold. This prevents lactic acid accumulation from disrupting high-intensity efforts. In fact, such training can increase the amount of creatine, phosphate, and ATP in your system and can enhance the use of some of the lactic acid. Using a power meter or heart rate monitor as a guide, ride for 10 to 20 seconds at a pace that produces a pulse equal to 80 to 90 per cent of your VO2 max, then follow with a lower-intensity period of one to three minutes. As your lactate threshold rises, lengthen the work interval and shorten the recovery period. Be sure that you give yourself an easy or rest day after such intense training.
5. Sleep: Strive for 7 to 9 hours of rest per night, especially during periods of intense training or racing.