Bike- Power Bursts

Power is essentially strength work + speed. You have to produce force at a rapid rate. It is essential that you build a good strength basis before moving on to power work. I start a lot of my athletes in the weight room during base season, then move to more specific on the bike or run strength work in the general preparation period. Once that is accomplished it is time to get fast; with power work.

Power bursts are the first phase of cycling power work. They are short, ten second efforts at maximum power. Power bursts are performed in the saddle and with complete recovery between efforts. This may take up to ten minutes. Start by increasing cadence then gearing. When you feel like you are pedaling as hard and as fast as you can, hold that intensity and count to ten.

Matt Russ

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com

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