Cycling is a great way to stay in shape, enjoy the outdoors, and explore new places. However, many cyclists often wonder how they can increase their average cycling speed. Whether you’re a beginner or an experienced cyclist, there are several strategies you can use to boost your speed and take your cycling to the next level. In this article, we’ll share some of the most effective ways to increase your average cycling speed. Just try to focus and you will get amazing results
Improve Your Aerodynamics
One of the most significant factors affecting your cycling speed is your aerodynamics. The more streamlined you are on your bike, the less wind resistance you’ll face, allowing you to go faster. There are several ways to improve your aerodynamics, including:
- Tucking in your elbows and keeping your body low and close to your handlebars
- Wearing tight-fitting cycling clothes that reduce drag
- Using aerodynamic wheels and frames
- Reducing the size of your bike accessories, such as water bottles and bags
By making these adjustments, you can significantly improve your aerodynamics and increase your speed.
Increase Your Cadence
Another way to increase your average cycling speed is to increase your cadence. Cadence refers to how quickly you pedal, measured in revolutions per minute (RPM). The ideal cadence for most cyclists is between 80 and 100 RPM, although some professional cyclists can reach up to 120 RPM. By increasing your cadence, you’ll put less stress on your muscles and allow yourself to go faster for longer periods.
To increase your cadence, try shifting to an easier gear and pedaling faster. You can also try using a metronome or counting your pedal strokes to maintain a consistent cadence.
Build Your Strength and Endurance
Building your strength and endurance is another critical factor in increasing your average cycling speed. By developing stronger leg muscles and improving your cardiovascular fitness, you’ll be able to go faster and sustain your speed for longer periods. Some effective ways to build your strength and endurance include:
- Doing interval training, which involves alternating between high-intensity efforts and recovery periods
- Incorporating hill training into your rides challenges your leg muscles and builds strength
- Increasing your weekly mileage gradually improves your endurance over time
- Cross-training with activities like weightlifting, yoga, or running to build overall strength and fitness
By focusing on these training methods, you can build your strength and endurance and increase your average cycling speed.
Fuel Your Body Properly
Proper nutrition is essential for improving your cycling performance and increasing your average speed. By fueling your body with the right nutrients, you’ll have the energy and stamina to push yourself harder and go faster. Some key tips for fueling your body properly include:
- Eating a balanced diet with plenty of whole foods, including fruits, vegetables, whole grains, and lean proteins
- Staying hydrated by drinking plenty of water before, during, and after your rides
- Consuming carbohydrates before and during your rides, such as energy bars or gels, to provide your muscles with a quick source of fuel
- Eating a recovery meal within 30 minutes after your ride to replenish your muscles and aid in recovery
By following these nutrition tips, you can fuel your body properly and improve your cycling performance.
Get a Bike Fit
Finally, getting a bike fit is essential for improving your cycling speed and performance. A bike fit involves adjusting your bike to fit your body and riding style, optimizing your position for comfort, power, and efficiency. A proper bike fit can improve your aerodynamics, reduce your risk of injury, and increase your speed and power. To get a bike fit, you can visit a professional bike shop or work with a bike fitting specialist to ensure your bike fits you properly.