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Spin-Ups
Spin-ups (also known as accelerations) are a type of ladder where riders progressively increase the cadence over a fairly short
period of time. This drill requires a long warm-up. Spin-ups are done in intervals and can be quite intense, but they’re an
excellent way to train leg speed and improve muscle firing patterns in the legs. It also trains muscular endurance on hills. Spin-
ups help the rider to move beyond the cadence where he/she tends to bounce.
These drills are done in intervals with ample recovery in between. The work to rest ratio should be at least 1:2 or even 1:3. This
guarantees that when one begins the next interval, he/she is rested enough to give it his/her all. Insufficient recovery will
hamper the ability to perform the work interval.
On the Flats: Establish a flat road resistance at 80 RPM at an aerobic intensity. The first drill will be for 90 seconds,
progressively raising the cadence to 110 RPM. Every 10-12 seconds, raise cadence by 2-3 RPM. As one approaches and
surpasses 100 RPM, extra effort should be made to stay seated deeply in the saddle without bouncing (if one cannot do this
without bouncing, he/she should not go beyond that point—it will defeat the purpose).
Next, try this over 60 seconds, raising the cadence 2 RPM every 4 seconds.
Seated Climbs: Climb at 60 RPM with enough resistance to bring the intensity to 75%. Gradually increase the cadence to 80
RPM over 60 seconds. If possible, use 85% MHR as a ceiling. One may have to try this several times to find a hill that allows
him/her to stay within the desired intensity. Once reaching 80 RPM, hold this cadence for progressively longer periods. (15, 30,
45 and 60 seconds).
Standing Climbs: Begin at 60 RPM and gradually increase the cadence to 80 RPM. Intensity will no doubt rise quickly, so limit
the intervals to 45–60 seconds.