Most riders are concerned with increasing their speed at one time or another. If you fall into this category, check out this simple guide for some tips to get you moving faster in the saddle.
1. The Basics
First some basic tips. Keep in mind basic does not always mean easy. In fact, here it means fundamental - as in, foundations without which you will never improve. Train hard, both on and off the bike. Practice your posture, as keeping things tight is key. Keep your elbows tucked and your knees in. Ride on the drops when possible, as you are at your most aerodynamic in this position.
Be sure to keep your bike well-fitted and check your tire pressure before each ride. A small amount of seepage or a slight change in temperature can effect tire pressure greatly - and you can't ride fast on weak tires.
2. Study Your Performance
Get yourself a bike computer (Garmin, etc.) or download a free cycling app on your smartphone (Strava, etc.) Track your heart rate, exertion levels, power meter, slowdowns and more. Everything in cycling is interconnected, so knowing your weak spots is key. Speed can be effected by many factors and the more you know, the better off you are.
3. Ride With Others
Riders are competitive by nature. And nothing quite motivates them to improve like getting beaten on the road. If this rings true to you, consider joining a cycling group or participating in an amateur race. Ride with cyclists who are faster and more experienced than you, without jumping too far above your comfort zone. Training with veteran cyclists as a beginner can be very discouraging and even unsafe. Learn from your fellow riders, study their technique, ask what's worked for them and most of all... keep up!
4. Rest and Recovery
This is the step many self-proclaimed "serious riders" often skip. Cycling can be a grueling sport, full of grit, determination and cut-throat competition. So, rest and recovery don't fit with the culture as easily as active training does. But make no mistake: they are just as important. If you are going to the gym for a couple hours on your day off, you have defeated the purpose of the rest day.
Follow this simple steps and you'll find yourself enjoying a boost in your speed before you know it.
1. The Basics
First some basic tips. Keep in mind basic does not always mean easy. In fact, here it means fundamental - as in, foundations without which you will never improve. Train hard, both on and off the bike. Practice your posture, as keeping things tight is key. Keep your elbows tucked and your knees in. Ride on the drops when possible, as you are at your most aerodynamic in this position.
Be sure to keep your bike well-fitted and check your tire pressure before each ride. A small amount of seepage or a slight change in temperature can effect tire pressure greatly - and you can't ride fast on weak tires.
2. Study Your Performance
Get yourself a bike computer (Garmin, etc.) or download a free cycling app on your smartphone (Strava, etc.) Track your heart rate, exertion levels, power meter, slowdowns and more. Everything in cycling is interconnected, so knowing your weak spots is key. Speed can be effected by many factors and the more you know, the better off you are.
3. Ride With Others
Riders are competitive by nature. And nothing quite motivates them to improve like getting beaten on the road. If this rings true to you, consider joining a cycling group or participating in an amateur race. Ride with cyclists who are faster and more experienced than you, without jumping too far above your comfort zone. Training with veteran cyclists as a beginner can be very discouraging and even unsafe. Learn from your fellow riders, study their technique, ask what's worked for them and most of all... keep up!
4. Rest and Recovery
This is the step many self-proclaimed "serious riders" often skip. Cycling can be a grueling sport, full of grit, determination and cut-throat competition. So, rest and recovery don't fit with the culture as easily as active training does. But make no mistake: they are just as important. If you are going to the gym for a couple hours on your day off, you have defeated the purpose of the rest day.
Follow this simple steps and you'll find yourself enjoying a boost in your speed before you know it.
Facebook
Twitter
Instagram