From a training perspective, it is better to train hard regularly for short periods than to ride longer distances at a slower pace less frequently.
Intensity trumps distance.
It doesn’t matter how you measure intensity. A power metre is best but a heart rate monitor or simply perceived effort will do just as well. Several times a week, work hard enough to get your heart rate to its maximum for shorter periods of time.
Here are 3 drills I do –
- Hill Repeats. Find a local hill. The longest, steepest you can find. And climb it as quickly, and as often as you can.
- Sprints. Short, all out efforts. I have several I do most days ranging from 1/2 – 7 km in length. Some are actually Strava segment which makes it easy to track or I simply track my speed at the finish. Over time I see it climb.
- Spin a larger gear. I like to spin on the smaller chainring at a high cadence but one a week I’ll switch the the larger chainring and do the same workouts. This builds power and strength.
Consistency is key. It’s better to train 5-6 days a week for 90 minutes than once a week for several hours.