One of the things I do to improve my biking efficiency is intervals. The purpose of intervals is to improve my power, speed and strength. In other words, doing bike intervals will help me to pedal faster for longer before fatigue sets in.
I do the intervals on Garbage Hill in the west end of the city. I bike up the hill as fast and as hard as I can three times with sufficient rest in between each ride up. I monitor my time, speed and heart rate for each attempt.
I have a specific point that I consider my start and a specific point I consider my stop. The distance is 0.35K.
I note the time at the start point and the time at the end point. At this moment it takes me approximately 1 minute 20 seconds to bike up the hill.
I note the speed at which I travel up the hill. It drops as I go up and I am recording the speed near the end of the stretch, which presently is 14.7K per hour.
Finally, I note my heart rate, which is highest at the end of the stretch, and it presently is around 154 beats per minute.
I rest for 8 minutes between each attempt.
I look forward to reaping the benefits of this training on my 50K bike rides.