Speed endurance is the ability to hold a high cadence for periods of time. Just like power and strength, it must be trained but it is your nervous system that we focus on. Nueromuscular education requires training your brain to coordinate and fire your muscles in rapid succession.
Progressive fast legs is a drill that focuses on fast cadence, economy, and a smooth and consistent pedal stroke. This is a high cadence, yet light resistance work out seeking to develop a smooth spin; not get your hr up. Apply pressure through the entire pedal stroke pulling through the bottom and over the top. Start out your first drill at your race cadence or 90 rpm. You will increase your cadence by 5 rpm every 30 seconds until you are at your max sustainable cadence. Your max cadence is indicated by bobbing in the saddle. If you are bobbing, slow your cadence until you are seated firmly and pedaling smoothly. Hold your max sustainable cadence for 30 seconds. Recover for several minutes and repeat 6-10x.
Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years.
He currently holds expert licenses from
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