Kerry Bircher, head coach at women’s focused training company Revolution Cycles gives us a number of workouts to help us become faster on the bike…

It is winter time and you have been focusing on improving your endurance with longer bikes rides at a steady pace. After several weeks of building up your mileage with low intensity rides, you have started to see some improvements and feel comfortable in your aerobic zone, with less fatigue.

Once the base work is done, it is important to pedal out of your comfort zone and expose your legs to some harder training to improve your speed and ensure that you don’t get stuck at one ‘set pace’.

To add more structure and pace, choose a couple of midweek bike rides, add some variety and you should start noticing improvements in your cadence, accelerations and overall responsiveness. Here are some speed workouts to help increase your pace on the bike, and put yourself ahead of the bunch.