Summer is coming, and we are all looking forward to riding our bikes more. Are you ready to take your cycling to the next level? Whether you’re a seasoned cyclist or just starting out, improving your speed is a common goal for many cyclists. Increasing your cycling speed isn’t just about pedaling harder. It’s about optimizing your technique, training smart, and taking care of your body. In this post, I share five effective strategies to help you pedal faster and ride farther. That way, you will be all set for a great summer of cycling!
Tip #1. Perfect Your Pedal Stroke
Efficiency is key when it comes to cycling speed, and that starts with your pedal stroke. After all, that’s where most of the propulsive power comes from. Focus on pedaling in smooth, circular motions rather than relying solely on pushing down with your dominant leg. Or even on pushing down with both legs. That just leaves all the power of your hamstrings untapped.
Practice engaging your hamstrings and pulling up on the pedal as you complete each stroke. This not only distributes the workload more evenly across your leg muscles but also reduces energy wastage, allowing you to maintain speed for longer periods.
Tip #2. Increase Your Cadence to Dramatically Improve Your Cycling Speed
Cadence, or the revolutions per minute (RPM) of your pedals, plays a crucial role in cycling speed. Aim for a cadence of around 80 to 100 RPM for optimal efficiency. Higher cadence allows you to generate power more consistently and reduces the strain on your muscles, especially during long rides.
To improve your cadence, incorporate interval training sessions where you focus on maintaining a higher RPM for short bursts of time. Personally, I have found that interval training does more to improve my cycling skills and speed than any other kind of training. Over time, your body will adapt, and you’ll find it easier to sustain a faster cadence throughout your rides.
Related Post: 7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike – and How to Do It
Note: To track your cadence, you will need a cadence meter for your bike, and a decent bike computer. To see the three latest and greatest bike computers, check out our post here. And the cadence meter below is an excellent choice at a bargain price.
 | |  |
Tip # 3. Strength Training for Power Will Significantly Improve Your Cycling Speed
Building strength in your lower body is essential for increasing cycling speed. Incorporate strength training exercises such as squats, lunges, and leg presses into your workout routine to develop power in your quads, hamstrings, and glutes.
Related Post: Top 7 Strength Building Exercises for Cyclists
Also, don’t neglect your core muscles, as a strong core provides stability and improves your overall riding posture, which can help reduce drag and enhance aerodynamics.
Related Post: Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists
Tip # 4. Optimize Your Bike Setup for Greater Cycling Speed
The right bike setup can make a significant difference in your cycling performance. Ensure that your bike is properly fitted to your body measurements, including saddle height, handlebar reach, and cleat position. I personally endured many hours of back and knee pain before I figured out the value of a proper bike fit.
A professional bike fitting can help you find the optimal setup for your riding style and biomechanics, maximizing power transfer and minimizing discomfort or risk of injury. If that is out of your budget, check out this book, which will empower you to do your own bike fitting.
Also, consider investing in lightweight components and aerodynamic accessories, such as aero wheels or aero handlebars, to reduce wind resistance and improve speed. For example, the carbon fiber wheels below offer what one reviewer describes as an “incredible upgrade to any road bike currently rolling on factory OEM alloy wheels.”
Tip # 5. Fuel and Hydrate Strategically to Cycle Faster
Proper nutrition and hydration are key factors in maintaining energy levels and performance during your rides. Fuel your body with a balanced mix of carbohydrates, proteins, and healthy fats before, during, and after your rides to support muscle function and recovery. Stay hydrated by drinking water regularly, especially in hot or humid conditions, and consider using electrolyte supplements to replenish lost minerals during intense rides. The electrolytes below are the ones I use. I like their taste, and the fact that they have no sugar added. Plus, it is quick and easy to throw a packet in my bike bottle, shake it up, and off I go!
Experiment with different nutrition strategies during training to find what works best for you, and remember to listen to your body’s signals to avoid bonking or dehydration. Trust me, you really do not want to bonk in the middle of nowhere!
Bottom Line on Improving Your Cycling Speed
By incorporating these strategies into your training regimen, you’ll be well on your way to improving your cycling speed and reaching new personal bests. Remember to stay consistent, be patient with yourself, and enjoy the journey as you strive to become a faster, stronger cyclist.
Happy pedaling!
Check Out Our Most Popular Posts! | ||
| ||
Did you enjoy this post or find it helpful? If so, please support our blog! We write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. We are proudly affiliated with Amazon, which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the only way we earn any income. Plus, it costs you nothing at all - a real win/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you! | ||
