How to Be Faster on Bicycle

Whether you’re riding for fun or training for an upcoming race, improving your bike speed is a key factor in achieving your goals. There are a number of ways to be faster on your bike, but the most impactful is through structured training. Adaptive training plans are designed to train you towards your goals, and can be done on your own time or with the help of a coach.

Body Position

Getting your body into the right position on your bike is critical for efficiency and performance. Whether you’re racing a long time trial or riding an easy spin, having the proper body position on your bike can help you cover the distance more quickly and comfortably. It can also help you avoid neck, shoulder and back injuries. When you’re properly positioned, your muscles will work more efficiently and effectively. If you’re not able to maintain the correct cycling posture, consider strengthening your muscles or learning to stretch before and after a ride. This can make it easier to find the proper position as you go along. A good cycling posture is one that distributes your weight evenly between the front and rear tires of your bicycle. When this happens, your suspension absorbs bumps better and your front wheel can carve corners without flinging you over the handlebars.

Aerodynamics

When it comes to aerodynamics, there are few things more important than reducing drag. WorldTour teams leave nothing to chance in the pursuit of speed, spending huge sums on new bicycle designs and high-tech skin suits. Getting the most out of your body and your equipment can really boost your performance, but if you want to go even faster without breaking the bank, then there are plenty of simple things that you can do that will help you reach that next level. As Matt Williams, an aerodynamics specialist at McLaren Applied Technologies, told Cyclist, the main barrier to a cyclist’s speed on flat terrain is aerodynamic drag. But on hills, the force of gravity is more powerful – as much as 80% of your energy will be spent fighting it rather than wind resistance. The key is to get low and streamlined, but don’t forget to stay properly fit too. A proper position will improve your breathing and power production, and will ensure you are comfortable when you’re at the top of your game.

Pedaling Technique

Pedalling is one of the most important aspects of cycling and can make the difference between being a fast rider or suffering in the saddle. Fortunately, there are several techniques that can be used to increase pedalling efficiency and improve your overall speed and endurance on the bike. The first thing that a cyclist needs to focus on is completing all the revolutions of their pedal stroke correctly. This can be difficult and may seem like it requires a lot of effort at first, but it’s actually very simple to master if you know the right steps. A key aspect of a successful pedaling technique is ankling, which involves lowering your heel as you begin the downward thrust and lifting it when you reach the start of the upward movement of your pedal stroke (think of scraping mud off of the bottom of your shoe at the bottom of the pedal stroke). In addition to ankling, cyclists should also strive for equal power distribution between each leg. This ensures that all the energy you generate on each leg will be transferred to your back wheel to propel the bike forward.

Training

Increasing your average speed on the bike is one of the key things you can do to improve your riding and get the most out of your training. This is a common goal for many riders but it can be difficult to achieve. You can increase your average speed by improving your riding technique. This involves improving your steering and braking techniques so you can ride faster through corners. It is important to remember that your body causes about 70 per cent of the drag on your bike so getting better at your riding position will help you go faster. Another way to increase your average speed is to take part in group rides. This will encourage you to lift your effort level and try and keep up with someone a little bit faster than you. You can also do interval training on your bike to challenge yourself and increase your average speed. This involves cycling for short bursts at speeds above your usual average pace, then easing back to rest before going fast again.