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How to Improve Cycling Speed

Are you looking to enhance your cycling speed and enjoy a more exhilarating ride? Whether you’re an avid cyclist or simply enjoy the occasional ride, increasing your cycling speed can make your experience more rewarding. In this comprehensive guide, we’ll explore what a good average speed is, and dive into 15 valuable tips to help you boost your cycling speed. From using energy efficiently to maintaining your bike, and from indoor training to upgrading your gear, you’ll find actionable advice that can propel you to reach new personal bests. Let’s embark on this journey to faster cycling!

What is a good average speed?

A good average speed for cyclists varies depending on several factors such as fitness level, terrain, and conditions. For beginners, an average speed of 12-14 mph (19-22 km/h) is respectable, while more experienced cyclists might maintain speeds of 15-18 mph (24-29 km/h). Elite riders in competitive cycling events often surpass 20 mph (32 km/h).

While these figures provide a general framework, it’s important to consider personal goals and limitations. Focus on gradually increasing your speed without compromising safety or comfort. Monitoring your average speed can help set benchmarks, track progress, and highlight areas for improvement. Remember, cycling is not merely about speed, but about enjoying the journey and achieving personal milestones.

How to increase your average cycling speed?

1. Use your energy efficiently

Conserving energy is crucial for maintaining high speeds over longer distances. One way to optimize energy usage is to adopt a consistent pace. Riding too fast at the start can lead to early exhaustion, so find a steady speed that you can maintain comfortably but still pushes your limits.

Aerodynamics also play a role in energy conservation. By tucking in your elbows, lowering your upper body, and minimizing resistance against the wind, you can ride more efficiently. Utilize energy gels or snacks to maintain hydration and energy levels throughout your ride, particularly on longer routes.

2. Ride in a group

Riding with others can significantly enhance your speed. Group cycling allows you to draft behind other cyclists, reducing wind resistance and effort by up to 30%. This is a strategy often used in professional cycling to conserve energy and maintain higher speeds.

Additionally, riding in a group can provide motivation, camaraderie, and a healthy competitive environment, pushing you to surpass your own speed limitations. Ensure you’re familiar with group riding etiquette to maintain safety and enjoy the ride.

3. Work on your cadence

Cadence refers to the rate at which you pedal, usually measured in revolutions per minute (RPM). An efficient cadence generally falls between 80-100 RPM. A higher cadence can reduce muscle fatigue by relying on cardiovascular endurance rather than muscular strength.

Practicing maintaining an efficient cadence on flat and varied terrain helps build speed capacity over time. Use a bike computer or an app to monitor your cadence and gradually increase it as your fitness improves. With consistent training, you’ll find your optimal rhythm for diverse cycling conditions.

4. Get more aero (like a tortoise)

Improving aerodynamics can make a noticeable difference in speed. Consider adjusting your bike setup by lowering your handlebars or changing your position to reduce drag. Wearing snug-fitting apparel can also help streamline your profile.

Remember, maintaining a comfortable and safe position is key. Experiment with small changes to find a balance where you feel confident and can maintain control. Becoming more ‘aero’ is not about mimicking extreme positions but finding a sustainable setup that enhances your performance.

5. Use your bike’s gears more efficiently

Understanding how to utilize your bike’s gears can significantly influence speed. Gears allow you to maintain a consistent cadence and manage varying terrains with ease. Practice shifting gears smoothly before approaching hills or terrain changes.

Anticipate inclines and descents by shifting gears in advance rather than during the climb or descent. Developing this skill ensures you remain in control and optimize your energy output, maintaining higher speeds.

6. Keep track

Tracking progress is crucial for improvement. Use a cycling app or a fitness tracker to monitor your speed, distance, and heart rate. Analyzing data over time helps identify trends, highlight strengths, and pinpoint areas for development.

Set incremental goals to continually challenge yourself. Whether it’s logging a longer ride or achieving a new top speed, tracking performance and celebrating achievements can fuel motivation and further enhance your cycling experience.

7. Train indoors

Indoor training provides a controlled environment to focus on speed and endurance. Using a stationary bike or a smart trainer, you can replicate different conditions and target specific areas for improvement such as sprinting or climbing.

Winter months or adverse weather shouldn’t hinder your cycling progress. Leveraging indoor training options keeps you consistent and helps build the base needed for outdoor speed enhancement.

8. Try intervals

Interval training is an effective method to increase speed and cardiovascular fitness. By alternating between short, intense bursts of effort and periods of recovery, you boost your body’s ability to handle higher speeds.

Incorporate intervals into your routine by sprinting for a certain number of seconds followed by recovery. Repeat this cycle several times. Over time, you’ll notice improved speed and endurance during regular rides.

9. Ride off-road

Cycling off-road, such as on dirt trails or gravel, can enhance bike handling skills and build strength. The uneven terrain forces you to adjust quickly, improving agility and control.

Off-road cycling is also an excellent way to break the monotony of routine routes, providing fresh challenges and a change of scenery. By developing your skills on diverse surfaces, you’ll enhance your overall riding capability and speed.

10. Practise climbs

Climbing hills effectively is essential for boosting overall cycling speed. Focus on maintaining a steady, seated climbing position and practice managing gear changes to stay within your energy limits.

Hills provide an opportunity to improve stamina and cadence. By regularly tackling challenging inclines, you’ll gain strength and confidence, contributing to greater speed on both flat and hilly routes.

11. Plan the right route

Choosing the right route can impact speed, especially for training. Select routes with varying terrain and challenges that align with your training objectives. Consider factors such as traffic, road quality, and elevation.

Having a planned route helps mentally prepare for the ride and manage energy levels. Use mapping tools or apps to discover new paths that can invigorate your routine and expose you to fresh challenges.

12. Get your feeding down

Proper nutrition and hydration are pivotal for maintaining speed. Experiment with pre-ride meals and on-the-go snacks that fuel your body without causing discomfort.

Staying hydrated and refueled prevents fatigue and allows for optimal performance. Discover the foods and drinks that best suit your body, adjusting your intake based on the ride’s length and intensity.

13. Upgrade your tyres

Tyres play a critical role in speed and control. Consider upgrading to lighter, high-performance tyres that offer reduced rolling resistance and improved grip.

Regularly check tyre pressure, tread, and alignment to ensure optimal performance. Investing in quality tyres enhances safety and speed, providing a smoother and more efficient riding experience.

14. Go Lycra

Wearing Lycra apparel is not just about aesthetics; it enhances aerodynamics and comfort. Tight clothing reduces drag, allowing for improved speed and mobility.

In addition, Lycra clothing often comes with special features like padding for long rides and moisture-wicking material to keep you dry and comfortable. This investment enhances performance and contributes to an overall better cycling experience.

15. Maintain your bike

Regular bike maintenance is essential for safety and speed. Cleaning your bike, lubricating the chain, and checking brakes and wheels are fundamental for optimal performance.

Addressing any mechanical issues promptly prevents long-term damage and ensures a smooth ride. A well-maintained bike creates a reliable and enjoyable cycling experience, helping you maximize speed efforts.

Final Thoughts

Tip	Description
Use your energy efficiently	Adopt a consistent pace and improve aerodynamics for better energy conservation.
Ride in a group	Benefit from drafting and gain motivation by riding with others.
Work on your cadence	Achieve an efficient cadence to reduce muscle fatigue.
Get more aero	Improve your bike setup and position for reduced drag.
Use your bike’s gears more efficiently	Master gear usage for varied terrains and better control.
Keep track	Utilize apps to monitor and analyze your cycling performance.
Train indoors	Use stationary bikes for controlled environments and consistent training.
Try intervals	Incorporate interval training to enhance speed and endurance.
Ride off-road	Build strength and handling skills on varied terrain.
Practise climbs	Improve stamina and confidence with regular hill training.
Plan the right route	Select challenging and diverse routes for effective training.
Get your feeding down	Optimize nutrition and hydration for sustained performance.
Upgrade your tyres	Invest in high-performance tyres for better speed and control.
Go Lycra	Wear tight-fitting gear to reduce drag and increase comfort.
Maintain your bike	Regular maintenance ensures safety and maximizes speed potential.

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