Cycling is a great way to improve your cardiovascular health, build strength and endurance, and enjoy the outdoors. Whether you're a beginner or a seasoned cyclist, improving your cycling speed can be a challenging but rewarding goal. In this blog post, we'll share some tips on how you can improve your cycling speed and take your cycling to the next level.
- Focus on Your Cadence
Cadence refers to the speed at which you pedal. To improve your cycling speed, focus on maintaining a steady and consistent cadence of around 80 to 100 revolutions per minute (RPM). This will help you to pedal more efficiently and reduce the risk of injury. To improve your cadence, practice riding in a lower gear at a higher RPM, and gradually increase your gear as your cadence improves.
- Incorporate Interval Training
Interval training is a great way to improve your cycling speed and build endurance. This involves alternating between periods of high-intensity cycling and periods of rest or lower intensity cycling. For example, you might cycle at maximum effort for 30 seconds, followed by a rest period of 60 seconds, and repeat this cycle for several rounds. Gradually increase the duration and intensity of your intervals as your fitness level improves.
- Train with Hills
Hill training is a great way to improve your cycling speed and build strength. Look for hills in your local area and incorporate them into your training routine. When cycling uphill, focus on maintaining a steady and consistent cadence and use your leg muscles to push yourself up the hill. When cycling downhill, use this as an opportunity to rest and recover. Check out these 6 Tips and Tricks To Climb Better on Your Bike.
- Improve Your Aerodynamics
Aerodynamics can have a significant impact on your cycling speed. To improve your aerodynamics, focus on reducing your wind resistance by tucking your elbows in and lowering your head. Wear tight-fitting cycling clothes and consider investing in aerodynamic equipment, such as aero wheels or a time trial bike.
- Fuel Your Body Properly
To improve your cycling speed, it's important to fuel your body properly. This means eating a healthy and balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. Drink plenty of water before, during, and after your rides to stay hydrated and maintain your energy levels.
- Get Enough Rest and Recovery
Rest and recovery are crucial for improving your cycling speed and avoiding injury. Make sure you're getting enough sleep and take rest days as needed to allow your body to recover. Incorporate stretching and foam rolling into your routine to reduce muscle soreness and improve flexibility.
Improving your cycling speed requires a combination of training, nutrition, and rest. Focus on maintaining a steady cadence, incorporating interval and hill training, improving your aerodynamics, fueling your body properly, and getting enough rest and recovery. With dedication and hard work, you can take your cycling speed to the next level and enjoy the many benefits of this fun and challenging sport.
