Speed Training
Help need a training workout plan for speed?
i need help if anyone can give me a good workout plan for speed training and strength. im going to walk on at a d2 school for football and i need to get in shape.
run and do sprints.
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Speed Jump Rope $13.49 Get into the best shape of your life with this speed jump ropeFitness jump rope is great for either indoor or outdoor useSpeed rope is made from durable PVC |
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Training for Speed, Agility And Quickness $14.44 Training for Speed, Agility, and Quickness is the workout guide and DVD package you need in order to perform a step ahead of the competition. What elevates this book to become the ultimate training resource is the bonus DVD, ideal for both athletes and… |
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DynaFlex Speed Meter for DynaFlex Power Gyro Balls $18.2 Keep track of your progress on your DynaFlex Power Gyro Ball with this Speed Meter. With its digital display and seamless compatibility this Speed Meter will help you track your progress precisely during rehabilitation. |
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Timex Men’s Global Trainer Speed/ Distance GPS Watch $167 Track speed, pace and distance in a single wrist instrument with navigation function. This Timex Men’s Global Trainer Speed and Distance GPS high-tech watch has a customizable display with up to four screen views. |
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Tone Fitness 12 lb Weighted Vest $31.43 This Tone Fitness 12-pound weighted vest helps to improve your cardio conditioning and strength training, giving you more power, speed, and agility in everything you do. This weighted vest also features a reflective stripes design. |
Cycling For Fitness: Speed Training Drills
Training to ride your bike fast will not only increase your cycling pleasure and improve your overall skills; it will also increase your general fitness level. Cycling for fitness should include speed training in your training plans. Don’t start speed training until you have built a good fitness level. Look at your fitness like a pyramid. The broader the base the greater peaks you will reach.
Here are a few drills to increase your speed training.
Sprints
Incorporate sprints into your training rides. While you are out riding pick a spot, a lamp post or tree or parked car as your sprint target. Begin accelerating towards it and change up the gears, build some speed up, get off your seat and cycle as hard as you can, give everything you have and get the bike going as fast as you can.
When you reach the spot you have chosen ease off, go down the gears and slow down. Resume your normal cycling speed and allow yourself to recover, if you need to go slower then do so. It’s important you recover. Once you have recovered repeat the exercise. Do this a number of times during your cycle training.
Jumps
Jumps are similar to sprint training but are shorter. The shortness of the jump sprints are compensated for by more frequency. To perform this exercise just change up to higher gears and sprint for a number of peddle rotations, for example, do it for twenty rotations, during this time get out of your seat and cycle hard. Once you reach your allotted rotations slow down and recover for two or three minutes, continue your normal riding speed, and then repeat the exercise.
Do this five or six times throughout your ride. Increasing the number of times as you get fitter.
Spinning/Cadence Training
This is all about peddling fast at low gears. The idea is to peddle fast at 100 rotations a minute. If you are new to cycling it’s difficult to get used to this at first, but this is good training to keep your legs flexible.
The secret to increasing your cycle fitness levels is to vary your rides. You should always begin with by improving your base fitness levels then increase your fitness by varying the tempo of your rides. Cycle speed training is an essential part of improving your fitness levels.
About the Author
Paul has been cycling for over thirty years and is a great believer in cycling for fitness, fun and as a means of commutting.
he is a freelance writer and author of the blog Defensive cycling where he discusses all things cycling related. he lives in the north of england with his family.
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