How to train in order to gain speed

Question
Hi!?I've been involved in mountain bicycle for a long period of time?Now I decided to start racing but my problem is that I'm use to distance not to fast pedaling. Where can I find efficient training programs that may help me increase my speed? (I'm still pedaling long distances 60Kms every other day, jogging and some weight lifting but haven't seen much improvement with speed)

Best regards
Alfonso


Answer
Have you tried a Spinning class?

Look around in your area for one. If not what I would do is...

1 you mentioned you lift weights. I asume you are working out your leg muscles and calfs right.

2 do Interval training. Peddle as fast as you can for 30 seconds then bike at a normal pace then continue. Do this about 5-6 times a day.

3 do up hill training. Find hills in your area and just bike up them. That way when your on flat surfaces again it will seem much easier thus improving your speed.

Thats all I can think of right now, hope I helped you out a bit.

Thanks Alfonso and dont forget to rate me!

George