Cycling is an excellent way to stay fit and healthy. But it is also essential to challenge yourself and push your limits. Increasing your cycling speed can be a formidable task, but it is not impossible.
Average speed is a key number for cyclists and serves as a benchmark for how well you are doing on the bike. However, there are many variables that can affect the average speed, such as comparing the speed of different people or even yourself over time, there will be bias. Riding faster is the goal most of us want to achieve, so how to increase the average speed of cycling? Here are some tips that can help improve your average speed, some of which require patience and training! Follow these tips to start training, and you will gain，In this blog, we will share with you 20 effective ways to increase your cycling speed.
Train consistently: Consistency in training is critical to increasing your cycling speed. You need to be committed and stay focused on your training goals.
2.Warm-up before cycling: Warming up before cycling helps to get your muscles ready for the workout. It also reduces the risk of injury.
3.Develop leg strength: A cycling speed relies heavily on leg strength. To improve this, you can do cycling-specific leg exercises like squats, lunges, and leg press
4.Maintain a healthy weight: Carrying extra weight will slow you down. Maintaining a healthy weight will help you perform better and improve your cycling speed.
5.Improve your cadence: Cadence is the number of revolutions per minute (RPM) of your pedals. To increase your cycling speed, you need to improve your cadence.
6.Utilize high-intensity interval training (HIIT): HIIT involves short bursts of intense cycling combined with periods of rest. This method of training has proven to be effective in increasing cycling speed.
7.Do sprints: Sprinting is an excellent way to increase your cycling speed. It helps to improve your leg power and overall performance.
8.Focus on your bike’s aerodynamics: The aerodynamics of your bike can significantly affect your cycling speed. Ensure that your bike is set up correctly for maximum aerodynamic performance.
9.Use proper cycling gear: Using proper cycling gear that is comfortable and fits well can help you perform better. Lightweight and breathable clothing is recommended.
10.Fuel your body correctly: Proper nutrition is essential for optimal performance. Ensure that you are fueling your body with healthy foods that provide the necessary nutrients.
11.Practice good posture: Maintaining good posture while cycling can help reduce fatigue and increase your cycling speed.
12.Stay hydrated: Dehydration can negatively affect your performance. Ensure that you are drinking enough water before, during, and after your cycling workout.
13.Monitor your progress: Keep track of your progress to understand where you need to improve. You can use cycling-specific apps like Strava to help you track your progress.
14.Incorporate hill training: Hills are an excellent way to challenge yourself and increase your cycling speed. Incorporate hill training into your regular workouts.
15.Learn to corner correctly: Proper cornering technique can help you conserve energy and maintain your speed.
16.Get enough rest: Adequate rest is essential for recovery and improving performance. Ensure that you are getting enough sleep and taking rest days as needed.
17.Practice visualization: Visualization is an excellent way to prepare mentally and improve performance. Imagine yourself performing at your best while cycling.
18.Use power meters: A power meter can help you track your cycling performance accurately. Use this information to make adjustments to your training.
19.Follow a training plan: A structured training plan can help you improve your cycling speed. Ensure that you are following a plan that is specific to your goals.
20.Find a cycling mentor: A mentor can provide the necessary guidance and motivation to help you improve your cycling speed. Seek out an experienced cyclist who can help you reach your cycling goals.