Being the fastest isn’t the only goal in cycling, but knowing how far you can increase your average speed is very rewarding. Discover eight tips to increase speed and get further and further!
By pedaling frequently, your body will be prepared to reach a new level of training in cycling, and this is when you will feel the need to intensify the race, seeking to reach a higher average speed than usual.
For this, it is necessary to understand that the model and the accessories of the bike influence the increase or loss of speed, as well as the road, the climate, the weight and the position of the cyclist’s body.
Knowing how to combine all these elements is fundamental for the result to be achieved more easily.
What is the average speed of a bicycle?
It is necessary to understand that any small detail can influence the speed: the condition of the road, the state of conservation of the tires, rim, bicycle frame and other circumstances, are factors that can contribute to speed gain easily or with a pedal more intense.
On the other hand, a professional cyclist on flat terrain can reach an average speed of 40km/h to 45 km/h, taking into account these factors mentioned above — remember that this is the speed of a professional cyclist, with experience in competitions and daily training sessions, accompanied by health professionals, who help with the intensity of training and physical preparation.
8 tips to increase average cycling speed
1. Watch your weight
It’s physics: the lighter a body, the greater the speed achieved. Therefore, maintaining good form is crucial to achieving the speed you want.
According to the GCN ( Global Cycling Network ), if an 80 kg cyclist loses more or less 5 kg, he can save 17 seconds of the route, in a 1 km climb, with an 8% incline.
2. Body position
The wind is your enemy when it comes to pedaling faster. To be able to increase your numbers in relation to speed, try to change your position on the bike.
The upright position, with straight arms, makes your body create a barrier against the wind, so the right thing is to position your body forward, so that your face is closer to the handlebars and your elbows are more aligned with your chest. .
With the position more inclined and less upright, the force of the wind will be less, facilitating the increase of speed.
3. Cycling in a group
Pedaling in a group can help you to seek results in two different ways: the first works in relation to the wind. As we mentioned, the force of the wind prevents speed gain.
When riding in a group, the work of cutting the wind will be shared between all riders, increasing the acceleration of the whole team.
Second, riding in a group increases your effort level, as it is common to want to catch up and keep pace with those who are faster than you.
4. Keep a pace
Just like a professional cyclist, continuous training is key to becoming a fast athlete.
Try to do daily workouts that have an average duration of 2h to 3h, this way it will be possible to increase your speed little by little, gradually, without having to deplete your energy.
The uncontrolled impulses may increase your speed at first, but it will degrade over time, leaving you completely drained by the end, with no strength left for a workout the next day.
5. Necessary equipment
All tips are of paramount importance for increasing speed, but a correctly chosen bike can be of great help in this new challenge.
Understand that rims, spokes, frame, cylinder and handlebars influence speed, because good equipment will help to obtain the maximum mechanical efficiency of your body.
After all, a frame smaller than the right one for you can harm the pedal, which decreases your speed and your RPM.
6. Interval shots
Interval sprints can serve as fitness and you can include them weekly. At first, twice a week may be enough for you to gain resistance .
Interval training is a different method of completing the same routine as usual. Using short shots at a higher speed than usual, intersperse with slower speed to catch your breath and energy spent.
After some time, it will be possible to maintain maximum speed for a longer period, until there is no need to slow down to catch your breath.
7. Brake less
It may sound silly, but braking unnecessarily disrupts your rhythm and speed. In downhill situations, it is common to brake when the bike gains momentum and ends up reaching a speed that is out of comfort, that is, out of the habit of the cyclist.
This action harms the athlete, especially when after the descent there is an ascent, requiring extra strength to maintain constant speed.
8. Don’t waste energy
It is necessary to know the difference between “wasting energy” and “wasting energy”. The first happens in situations where you brake unnecessarily or don’t maintain frequent workouts – and end up going beyond your body’s physical limits to reach a goal that needs time and training.
The second occurs in interval training, when there is a need for energy peaks to progressively reach the goal, controlling energy expenditure and replenishing it.
Therefore, keep in mind that wasting energy is using your strength at times when there is no precision and wasting energy is using your strength correctly, to gain speed.