In this video, I’m going to talk you through
three training systems that I’ve used during my time as a professional rider. The first of those components is the sprint,
and that’s not just used in the last 200 metres of the race as you might expect. It’s also
used as an effort coming out of a corner when the bunch is going really fast, attacking
from the bunch or even getting across to a breakaway which has already formed. The best sprinters on the road are of course
people like Mark Cavendish and Andre Greipel. For the best riders in the world at this kind
of effort, the short sprint effort, you’ve got to think of the likes of Chris Hoy and
some of the other world-class track riders. In fact, some of the best riders in the peak
powers that have ever been registered in the sprint came from BMX riders. I’m going to pedal as hard as I possibly can
for about 15 seconds – that’s going to really work my sprint. The second component that is vital for all
endurance road riders is anaerobic capacity, which is an effort of about 30 seconds up
to 3 minutes. It’s the sort of effort that you use at the end of Fleche Wallone, up the
Muy de Huy, for that short, sharp climb. Again, thinking about the best road riders
for this. In fact, some of the sprinters are good at these short 30 second to 1 minute
efforts. People like Gilbert of course – really good on those short steep climbs. But again,
to look at the best riders in the world at the power output for that sort of duration,
you’ve got to look at the track. The third component is VO2 max, which is an effort
of about 3 to 8 minutes long. Again, looking at examples on the road for the riders that
are really good at this sort of effort – for a bit of a crossover we’ve got Phillipe Gilbert
who is great on climbs of that distance. Joaquim Rodriguez is also fantastic at efforts of
those durations. But also track pursuiters, both individual and team – they’ve got amazing
power at about that 4 minute area. We can think about the likes of Bradley Wiggins when
he used to do the pursuit and was World and Olympic champion. Also Geraint Thomas and
a few of the other British riders. Want more? Subscribe to