1. Big Gear Efforts:

Riding a big gear at high RPM is probably the single best way to increase power. First, get comfortable turning a big gear at low RPM’s. Try 50-65RPM in your largest or second largest gear for 2 minutes. Focus on applying pressure throughout the pedal stroke in a smooth and circular manner, literally pedal circles. These efforts help you improve your muscle fiber recruitment and increase the total number of muscle fibers involved in each effort, making your pedal stroke more efficient.

Once you’ve developed base level competency at low RPM, it’s time to work with higher RPM efforts. Start with 30 second to 1 minute efforts at 80-90 RPM (RPM efficiency varies from rider to rider but is usually highest around 90 RPM). Use manageable gears to begin with (53x19 road, 46 or 48x17 MTB) and work up from there.

Spend a few weeks adapting to this new form of training and begin increasing the duration of your efforts. You only want to attempt focused power intervals 1x per week, although you can incorporate power into much of your regular riding too.

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