SPEED

SPEED is a bit different, there are two type of speed workouts for you to follow. It is best to do this on a flat course or slightly downhill, as the idea is not to attain a high heart rate but to get your legs going as fast as they can, so pick moderate to easy gearing.
Set Distance Body Speed
For this you pick a set distance of about 400 metres or 1/4 mile, start out slow and smooth increasing your speed until your at full speed through the 400-metre mark.

1. 400 metres get up to speed.
2. Recover for at least 60 seconds
3. Do 5 to 10 sets

Set Time Body Speed
For this, you use set times to attain your speed.

1. Go for 30 seconds to attain speed.
2. Recover for 60 seconds.
3. Do five sets.

As the weeks pass on you can increase the time and distance