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To effectively boost your watts, aimlessly riding more is insufficient. Instead, incorporate structured training sessions to enhance power output.
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Power burst training effectively increases power output by developing leg strength and muscular endurance. To optimise results, warm up thoroughly for at least 20 minutes, then alternate between a comfortable cadence to a harder gear and faster cadence. Perform power bursts outdoors on flat terrain or hills, or indoors on a trainer for the best power readings and comparisons.
If you don’t have an indoor trainer,
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1. 20 mins: Warm up at an easy, talkable pace with a comfortable cadence.
2. 15-second power burst x 10 with 3 minutes rest (very easy cadence) between efforts.
3. 20 mins: Cool down
*Start each power burst at a low cadence (difficult and slow) and wind it up until you reach around 80 RPM (cadence). Remember to stay seated for the best results.
By committing to structured training and precise effort, you can surpass your expectations in increasing wattage and power output. Utilising an indoor trainer optimises your potential for reaching peak performance.
