Power is key when it comes to cycling, and the more power you have, the faster you can go. If you want to develop the power of a pro cyclist, there are strategies you can implement to enhance your performance. Here are some tips to help you increase your power output and build strength like a Tour de France champion!
1. Opt for Higher Gear Ratios on Your Ebicycle
Using higher gear ratios while maintaining your cadence can help increase your power output. Gradually incorporating larger chainrings into your training sessions can improve your leg strength and power. For example, challenge yourself by climbing a hill with a higher gear ratio than usual. Start with a 34 x 17 gear ratio and gradually increase the duration of your climbs to see significant improvements in power.
2. Hill Climbing Training with a Pro Ebike
Hill climbing training is an excellent way to enhance muscle endurance and increase power output. Climbing hills in larger gear ratios can help you build strength and improve your pedal force. Aim to progressively increase the intensity and distance of your hill climbs to push your power limits. Additionally, incorporate short and intense sprint sessions on steep climbs to further boost your power. Try to include around 12 sets of sprint exercises in a single ride to challenge yourself and see improvements in your power output.
3. Wind Resistance Training for ebike Riders
For individuals residing in flat terrains where traditional training methods may not be as effective, incorporating headwind sessions can offer a worthwhile alternative. Just like utilizing higher gear ratios or hill climbing routines, cycling against headwinds can greatly improve muscle endurance. Planning headwind rides may present a challenge, but embracing windy days to map out a two-mile rectangular route can be beneficial. Strive to maintain a higher gear ratio while pedaling at a cadence of 90 revolutions per minute through headwind sections, utilizing the resistance for a major part of the workout and taking brief respites during crosswind and tailwind segments.
4. Embrace Modular Training Approach with Electric Mountain Bike
Modular training involves alternating periods of high-intensity workouts with dedicated recovery days, during which either light exercises or complete rest are encouraged. Given the substantial stress that high-intensity training places on your musculoskeletal and cardiovascular systems, this structured approach fosters essential physiological adaptations and significantly boosts power output. An imperative aspect of modular training is ensuring sufficient recovery time for your body post-exercise. For example, you could follow a four-day modular training regimen with specific focus on hill climbing training (day one), sprint training (day two), rest day (day three), and a recovery ride (day four). Incorporating a competitive event into your routine, such as joining a standard race on a Saturday or engaging in a flat road race on Sunday, prior to allowing your body adequate rest time and a light recovery ride, can facilitate recuperation after consecutive bouts of intense physical activity.
5. Adhere to the 75% Rule
When it comes to training and improving your performance on your ebicycle, it's important to follow certain principles that can help you achieve your fitness goals effectively. One such principle is the 75% Rule, which can be applied to various types of ebikes including pro ebikes and electric mountain bikes.
The 75% rule states that a significant portion of your training should be done at a moderate intensity, specifically below 75% of your maximum heart rate (MHR). This means that roughly 75% of your weekly mileage or time spent on your ebike should be in zones 1 and 2, which correspond to 50-70% of MHR and 65-85% of lactate threshold heart rate. By incorporating easy recovery rides and endurance-building rides into the majority of your cycling sessions, you can ensure that you are building a strong aerobic base and improving your overall fitness levels.
For those looking to enhance their speed and power on their ebike, the 75% rule also suggests allocating around 10% of your weekly mileage to high-intensity training in zone 5. This zone corresponds to 90-100% of MHR and focuses on pushing your limits to increase your functional threshold power. By combining these short bursts of intense effort with longer endurance rides and proper recovery, you can boost your strength and performance on your ebike.
In conclusion,
enhancing leg power is crucial for eMTB enthusiasts to improve their performance during everyday workouts. Incorporating exercises such as squats, lunges, and cycling-specific drills can help strengthen the leg muscles necessary for navigating rugged terrain and tackling challenging climbs. By focusing on building leg power through targeted workouts, eMTB enthusiasts can enhance their overall riding experience and conquer new trails with confidence.
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