How to ride a bike faster-19 tips
How to ride a bike faster-19 tips
When you start to ride a bicycle and want to increase your speed, this is a natural impulse. Then this article will tell you how to ride a bike faster.
1. Bicycle settings
We can usually focus on the saddle height and handlebar range, adjust in millimeters, and forget the tire type and pressure. This sounds obvious, but these two things will greatly affect your speed. The tire you use will inevitably affect the rolling speed of the wheel-the smoother the tire, the lower the friction, the faster the rolling speed. Think about the terrain you are riding on, and then choose tires based on the terrain. With this in mind, tire pressure should be checked every time you ride-small temperature changes will make them softer and will not be punctured. It may be a good idea to invest in a crawler pump so you can get the pressure you need easily and quickly.
2. Adjust your technique
Small adjustments can translate into huge differences in effectiveness. Ensuring you make the most of each pedal stroke is a good starting point. Keeping the ankle in a neutral position helps convert more pedal thrust into power, thereby increasing efficiency and reducing muscle fatigue. Another area where posture is easy to improve. Never underestimate the effect of wind resistance on your speed. The easiest way to reduce it is to lower your body on the bike. If you have drooping handlebars, use them more confidently and remember to tighten your elbows.
3. Efficient shift and brake use
These are things that are filled with confidence and time spent on bicycles. Using the right equipment means that you can maintain a relatively level cadence whether you are climbing, downhill, or on flat ground. Your muscles last longer in a uniform rhythm, so put down gears instead of lowering the rhythm when climbing hills. It is also important to know when to change gears-too fast, you will lose balance and speed, too late, you will lose speed and motivation. It pays to know your bike and practice shifting gears. You can also check our blog how to shift gears properly for more suggestions
Unnecessary braking is obviously a waste of energy and power, so try not to “comfort braking”-braking when you roll at uncomfortable high speeds. Braking hard through corners, it will pay off. The key is to brake before the curve so that you can enter the curve at a comfortable speed and plan your route before hitting the ball. Practice at a flat angle and increase confidence, speed up and take it to the mountain. Don’t forget your balance when turning-when your bike and weight lean into the corner, your outer feet should put a little weight down. Confidence plays an important role in cornering comfortably and efficiently, just like shifting gears and using the brakes, practice, practice, and practice again!
4. Interval training and mountain training
As with running, using interval training is a great way to increase speed. Perform a short burst at a speed higher than your usual average speed, then slow down to recover, and then continue. The advantage of this is that you can do it on any itinerary, even daily commuting. Use the signs around you, such as a lamppost or road sign, choose one and step on it hard until you reach it, then relax.
Yes, mountain climbing will cause burns to your legs and lungs, but they will increase leg strength and cardiovascular health, so we can’t avoid it! Practicing on the mountain also means that you are better able to cope with difficult routes during competitions. The more slopes you ride, the better you will get. Try to time yourself on a long mountain, repeat the process throughout the season, and then wait for the time to drop.
5. Strength training
No matter what sport you choose, strength training and physical training are important. When riding a bicycle, it can help your body maintain your posture, keep your upper body still, and prevent you from falling on the handlebars. You can also train your muscles and continue to give even when you have a bowel movement! Next time you do some squats or box jumps, don’t stop after the last repetition. Instead, switch to a lower weight/height and do it a few more times. This will activate your slow-twitch fibers and your fast-twitch fibers without affecting any muscles, allowing for more comprehensive exercise.
6. Make a plan and stick to it
Ensuring that every training ride has a purpose (strength, endurance, enjoyment) means that you will be more focused when riding a bike. Using the SMART (specific, measurable, achievable, realistic, time-specific) approach will ensure that you thoroughly understand your goal, what it involves, and when you should achieve it. By developing a targeted plan, you can avoid entering the “dead zone.” Hard training is not enough to increase speed. It will stay healthy, but it will not change your physiology, leaving you in a no-man’s land or dead zone. In order to adapt and improve your body and performance, you need to follow a comprehensive plan that covers all angles (hills and intervals, I’m looking at you!)
7. More pedals
Simple entry for 10 people, this one. But the truth is that more experienced cyclists spend more time riding bicycles than beginners. This is partly due to fitness, but also able to read the road ahead and feel confident about the bike. This is largely due to going out and riding more-Coppi is not wrong. It is also important to know when to step on the pedal. There is no need to stop when you encounter a red traffic light, put your foot down, and start again, when a better timing method will make it easier for you to cross.
8. Group cycling
Male and female cyclists on the road
Selecting another rider-or riding with a group of people-is a reliable way to increase average speed. Riding with a group is a reliable way to increase the average speed. If you are with other riders, you will have the motivation to keep up so that even if you start marking, you will stick to it and keep going. Likewise, if you feel refreshed, you can set the speed and help your other riders keep faster.
However, the main benefit of riding in a group is the drafting effect. Sitting in the back, it is estimated that the rider can save up to 40% of the effort required to ride. Drafting effectively and safely requires practice, so more mileage will make you better. Qualifying is why, if you watch a road race, even if the driver in the front line obviously puts in a lot of effort, the driver behind can usually do whatever he wants. This is part of the reason why the winner of the Tour de France can maintain such a high speed. This is why sprinters have a lead-they will spend a lot of time following their teammates to save energy for the critical moment of the final sprint. Clubs are a great way to find cycling partners. Most will organize group rides at different speeds, so you can choose a group you can keep up with and upgrade to a faster group as your speed and experience increase.
9. Adjust the rhythm
It’s not just pedaling more, pedaling faster can also help you ride faster. The muscles will be less stressed, and once you increase efficiency, stepping faster will make you less tired. If you are not familiar with it, Cadence is the number of times you turn the pedal per minute. There is no “perfect” rhythm, but well-trained amateur riders usually ride at about 80 to 90 rpm, while some professional riders may ride at close to 100 rpm. The famous Chris Froome pedals at approximately this number, even when riding uphill. This is also about developing “souplesse”-a smooth and efficient way of riding that reduces power through more pedal travel, not just when you step on it.
10. Get more air
Getting more aerodynamic power is a major factor in riding faster. About three-quarters of the resistance comes from you, not your bike, so this doesn’t mean you have to spend a lot of money on new aero bikes or deep-section wheels. Once the speed exceeds 10mph/16kph, wind resistance rather than friction will become the main factor slowing down the speed, so this is important even at lower speeds. To improve aerodynamic performance, the main thing you can do is to reduce the frontal profile. In simple terms, this means lowering more on the handlebars, riding while lowering and possibly lowering the stem, if you can do it and stay comfortable on the bike.
However, if you feel uncomfortable in a more aggressive position, then lowering the barbell may not be a good idea. Top coaches have discovered that if triathletes and time trial athletes are too low and unable to maintain aerodynamic posture all the time, their overall speed may slow down. Even the position of your arms can have an impact: studies have shown that a right-angled arm on the top of a barbell is almost as easy as riding in a drop of water.
11. Use bicycle gears more effectively
Improper use of gears can also reduce speed. If you find yourself spinning before shifting gears, or grinding low gears while climbing, you will need more effort than adapting your gear to the terrain. Therefore, learning how to use bicycle gears, understanding the road ahead and preparing for the situation ahead can help you ride faster. Cross chain, in this case, you use the largest flywheel sprocket or run a large sprocket from smallest to smallest, which is less efficient than riding a gear near the middle of the flywheel.
It is easy to slow down during long-distance riding, and if you have just climbed a hill, it is easy to relax a bit until you feel recovered. The bicycle computer will help you keep an eye on the current and average speeds and see if they start to drop. Just showing the numbers can subconsciously encourage you to speed up, and features such as Garmin’s lessons will tell you if you’re riding a particular route slower or faster than usual. Strava is also a great way to see how you compare to your past performance and the performance of others. You can select a specific part and use it to measure your health. The Strava Live function is compatible with some GPS bicycle computers, and can also indicate the speed at which you are riding on a particular section of the road, compared to your previous best time and KOM/QOM.
13. Indoor training
If your time is tight, then riding indoors is a good way to train effectively. A great way to exercise rhythm, fitness, and speed outdoors is to ride a turbo trainer and ride indoors. Indoor cycling has many advantages. First, it is a more controlled environment than riding on the road, so you can train more effectively without worrying about the weather, traffic or terrain. If you use a smart trainer, you can also use Power to track your training, and now there are a variety of indoor training apps, such as Zwift, that can provide motivation and training to follow. This allows us…
14. Off-road riding
If you are a road cyclist, off-road riding can improve your pedaling efficiency and technique. Step on the pedals in a mud or gravel climb and you will have nowhere to go, but put down the power steadily and you will move on. Cross-country riding can improve your balance and bicycle handling skills, and this effort is often more powerful than road riding, which can improve your health in a similar way to interval training. Top mountain bike riders have proven to be the most efficient cyclists, and many road bikers come from MTB backgrounds. The rising road stars Mathieu van der Poel and Wout van Aert also have extensive cross-country experience, and they are both multiple cross-country world champions.
15. Practice climbing
Many people struggle while climbing, which can greatly reduce your average speed. Mountain repetition is a great way to improve climbing ability. Choose a hill that will take a few minutes to climb, and try to climb it, and stay seated as much as possible. If necessary, take a break at the top, ride to the bottom and repeat a few more laps, until you have enough. Continue to practice, and you will find that your climbing strength and speed will increase. Once you reach the top of the uphill section, your recovery time will be shorter.
16. Go home with the wind
Obviously, tailwind can have an amazing effect on the ease of riding. This is especially true if you are about to end the ride and feel a little tired. When you are low on energy and trying to go home, fighting stubborn headwinds for a few hours can be very frustrating. It’s worth checking the weather forecast on breezy days and planning where to go for a ride, so you can ride the wind and waves when it’s fresh, and face the wind on the way back.
17. Stop eating
It is important to maintain proper feeding and watering while riding. In the worst case, you can be afraid of suffering from Bunker, where you can run out as slow as a snail. But even 2% loss of body water will reduce your efficiency, so it is important to stay hydrated. The rule is to eat and drink less, and to maintain energy and body fluid levels often. On long-distance riding, stopping at a cafe or store for a proper rest, or filling a bottle under the tap, may be more effective than moving on when the energy and moisture content drops.
18.Upgrade your tires
We mainly focus on free (or low-cost) methods to increase your average speed, but minor changes to your equipment can make a significant difference. Faster tires are surprisingly effective and cost-effective; tires on the best road bikes will ride significantly faster than cheaper alternatives. Some brands reduce tire costs when choosing to build, so switching to faster rubber may be an easy way to upgrade road bikes. Many of the latest bicycles will be equipped with tubeless wheels and tires. Since the friction between the inner tube and the outer tube is eliminated, tubeless driving has proven to be more effective than using inner tubes. If you can’t run without tube, latex tube is more effective than standard butyl rubber.
Tire pressure is also important, so it is important to keep the tires inflated properly. Choosing the right tire pressure for your bike will balance speed, comfort, grip and puncture resistance. Want to know more? We have road bike tire pressure and mountain bike tire pressure guidelines.
19. Take care of your bike
Cleaning the bike may not be a particularly interesting job, but it can have a real impact on your efficiency. A clean chain and a right chain lubricant will have less friction than the one that clumps on dirt. Friction brakes or kinked rims will slow down your speed, and worn brake pads are less effective, so you need to slow down gradually and reduce your speed again.
So you have it, it’s really simple. Make sure your tires are pumped up, practice good technique, ride uphill, do interval training and take care of yourself when you get off the bike.