Speed Play Works for Cyclists, Too

Speed play, or fartlek training, is not just for runners. It's a great workout for cyclists, too. These unorganized intervals are a perfect way to prepare for a course that has varied hill climbs and terrain. The has three routes, all with challenging ascents and descents. This week get out on a portion of the course and practice some unorganized bursts of speed and power to challenge your aerobic and anaerobic systems.

To review, training is an effective and efficient form of endurance conditioning for all athletes. It is a combination of many intervals with aerobic and anaerobic events. These intervals are not organized. Instead you use the terrain, the winds or other cyclists to get inspired, then you increase the intensity, length and speed of the fartleks.

The variations are unlimited. And that means some guidelines are in order so each session can be as effective as possible.

Specificity – the unorganized intervals should be specific to your training goal. For the Bike the Bridges you will need to be prepared for windy conditions, climbing against the wind, climbs that vary in length and grade, descents, flats and quick controlled stops for traffic signs/lights. This should give you some ideas of how to structure the fartleks on your next ride.

Frequency and Time  –  Keep fartlek intervals relatively short and frequent. Anything too long simply becomes more like interval training.  Each interval might range from 10 seconds to 5 minutes. 

Here are some sample fartlek training routes for Bike the Bridges in Martinez:

Benicia or Carquinez Bridge Repeats – The wind is usually howling along both of these bridge paths. Pick up speed against the wind, or pick up speed with the wind at your back. Both bridges are sloped with a slight up and then down so you can pick which end you want to pick up your effort.

Carquinez Scenic Drive, Martinez – This is a great six-mile course to practice maintaining speed and power in varied terrain with tight turns, narrow pathways and obstacles.  Use the terrain to determine where you can pick up your effort and where you need to slow down and control your speed to avoid crashing.

West K Street, Benicia – This is an opportunity for a relatively flat course with many traffic stops. Maximize your efforts between stop signs but remember to follow traffic laws and be aware of moving vehicles and pedestrians at all times.

Fartlek training is a very effective and inspiring way to get a good workout and get ready for the Bike the Bridges for Special Olympics.