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The solution to getting your speed up and keeping it up on a training ride is motor pacing. Racing cyclists have been using motor pacing as part or their race preparation for decades and it’s a widely accepted fact that training behind the scooter- or in some cases a motorcycle or even a car, can lead to improvements in speed on race day.

Motor pacing a great way to simulate the uneven flow of road racing, control the intensity and duration of intervals, and improve your reaction time while riding at speed. Getting used to riding at speed for prolonged periods will not only challenge you physically but mentally as well. It’s not about replacing interval training or hard riding on your own, it’s about keeping your routine fresh- If you want to change the way you perform then you need to consider changing the way you prepare.

The coaches at HSP have been using motor pacing as a training tool on the road and on the track for many years and are also very experienced drivers. Rider safety is paramount when training behind the scooter and having professional coaches who have practical experience and useful protocols will make your training session not only safe but also extremely effective.

HSP uses a Buddy 125 with a Kreitler roller mounted behind the rear wheel to allow the rider to get as much draft possible as safely as possible.

Visit Herriott Sports Performance specialists in strength and conditioning for endurance cyclists to learn more!

Recently a study* revealed that high intensity interval training can significantly reduce metabolic risk factors in sedentary populations.

The study compared the results of sixteen young men who each performed two weeks of high intensity interval training consisting of six 15 minute sessions of four – six all out 30 sec cycling bouts for a total expenditure of 250kcals of energy each week.

In the period beforehand subjects performed a 250kj self-paced cycling time trial and an oral glucose tolerance test, which measured the each subjects glucose, insulin and NEFA (non-esterfield fatty acid) response to a 75g glucose load.

After two weeks of interval training subjects demonstarted a 23% improvement in insulin sensitivity, a 6% increase in cycling performance and a reduced plasma NEFA concentration. They also exhibited a 37% reduction in insulin release in response to the 75g of glucose ingested, during the oral glucose tolerance test.

Collectively, these findings seem to suggest that powerful training protocols of high intensity intervals are an effective way to improve insulin action and reduce metabolic risk factors.

*Babraj, JA, Vollaard, NB, Keast, C, Guppy, FM, Cottrell, G, and Timmons, JA. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocr Disord 9:3. 2009.