1. Over-geared starts. Increases your power to the pedals. Slow to almost a complete stop in a hard gear, such as 53x12-15. Sprint out of the saddle for 8-12 seconds. Perform 3-5 intervals with a full recovery between efforts. For a tougher workout, combine 3-5 intervals into sets with a 10-minute recovery between sets.

2. Over-geared jumps. Gives you faster acceleration and more muscle power in the saddle. From a cruising speed of 15-20 mph in a hard gear such as 53x12-15, stomp on the pedals for 15-20 seconds while staying in the saddle. Do 1-2 sets of 3-5 intervals with a full recovery between efforts and a 10-minute recovery between sets.

3. High cadence. Teaches your muscles to pedal efficiently. On a flat section of road in a gear that will let you easily spin at 95-110 rpm, gradually increase your cadence until your hips almost begin to rock. Hold the highest cadence you can sustain for 2-3 minutes. Perform 3-5 intervals with a full recovery between efforts.

4. Downhill sprints. Develops peak power on descents. Start on a downhill section at 30-35 mph with a cadence of 100 rpm or more. Do 3-5 intervals with a full recovery between efforts.

5. Uphill sprints. Improves peak torque and leg strength for those hilltop finishes. On a flat road leading to a 7%-grade hill or steeper, start at 15-20 mph in a moderate gear. Jump out of the saddle and attack the hill for 8-12 seconds. Do 3-5 intervals with a full recovery between efforts.