A gradual increase in sprint duration may be one way to get more sprinting into a workout. Using a pyramid format, starting with an increased duration to the peak and then decreasing duration, can be a progressive way to increase intensity to your workout.  I find varying the duration of your sprint in this way leads you to challenge yourself more. Let's take a look at what I mean...

Duration = 7.5 minutes

Cadence = 100+ rpm for sprints; 80-90 rpm for recovery 

Resistance = set tension slightly higher than your steady state, moderate pace (e.g., 4-5 out of 10); during recovery resistance can be turned down slightly to make it easier (for beginner or less fit cycle participants); to challenge more advanced cycle participants keep the resistance the same for sprint and recovery.
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The pyramid above may help visualize the drill. Now take yourself to the peak and back!

The song title is fitting for the time of year we are moving into - WINTER. This cycle drill is more suited to mid to advanced cycle participants. Using the song "Wizards in Winter" a combination of sprints and power (increased resistance and cadence) can be timed to coincide with the instruments used.

Set resistance at moderate or slightly higher to get your best sprint work/small recovery tension. Power (either seated or standing) requires participants to up the resistance and maintain increased cadence.

Get ready for a 3 minute ride of your life!


Intro (12 s)
Sprint (5-6 s); 100+ rpm
Quick break (2- 8s) ; 80-90 rpm
Repeat three more times to the intense synthesizer playing
Break (8 s)
Power (20 s) to the slow guitar playing
Break (6-8 s)
Sprint (5-6 s); 100+ rpm
Quick break (2- 8s) ; 80-90 rpm
Repeat one more time to the intense guitar/playing
Power (25 s) to the slow guitar playing
Break (6-8 s)
Sprint (5-6 s); 100+ rpm
Quick break (2- 8s) ; 80-90 rpm
Repeat one more time to the intense violin playing
Sprint (15 s)
Power Finish (18-20 s)


Wizards in Winter
Trans-Siberian Orchestra

This is a place for cycle enthusiasts to find some ideas of drills and skills to use in cycle classes or on their own bikes at home.

With 10 years of teaching cycle classes, it is time to share those time tested drills and skills that class participants enjoy and keep coming back to!

Happy riding!
Lisa