This is a stamina building programme from the one and only Lance Armstrong, the world’s toughest cyclist.
Increase your speed
This is done by doing speed intervals. How it’s done is by riding your bike for sixty minutes in a low gear. This will help build your endurance. Then, you switch to the middle gear. Do 8 intervals of 40 seconds as fast as you can pedal. Between each interval have a recovery ride that lasts 45 seconds.
Improve your pedal stroke
Do intervals where you only use one leg to pedal. This is best done on a stationary bike where you can clip your foot into the pedal itself, without the risk of you losing your balance and hitting the asphalt on a real bike. When your foot is on the up-swing, pull your toes up from the bottom of the stroke. The intervals should last about 60 seconds, with the bike set at 105rpm. When you finished each interval, recover by allowing yourself a 7 minute break while still pedaling at 105rpm.
Lance Armstrong says:” Pain is temporary. It may last an hour, or a day, but eventually it will subside. If you quit, however, it lasts forever.”
Conquer the hill
The best way is to do hill sprints. Warm-up by doing a ride for fifteen minutes on a moderate gear. Now comes the fun part. Jump off from your saddle and stomp on your pedals as hard as you can when you reach a hill. Great exercise for your triceps, lower back and glutes. Do 4 sprints of this type of pedaling at top speed for 8 to twelve seconds. To be able to do other quality sprint, recover for 10-20 minutes depending on your fitness level.
Lance Armstrong says:” You don’t fly up a hill. You struggle slowly and painfully up it and maybe, if you work really hard, you get to the top ahead of everybody else.”
Increase muscle power and endurance
Change up to an uncomfortable difficult gear when you reach a flat section of road. Don’t get up though, stay seated in your saddle. While keeping you upper body still, push as hard as possible down on the pedals with smooth strokes. Recover for five minutes between sets that last between fifteen to 20 seconds.
Lance Armstrong says:” I feel better when I do exercise. I will be riding a bike in 10 years’ time because I want to enjoy good health.”