Get faster on the bike: Proven training methods and techniques
Whether you're an avid cyclist looking to improve your time trialling skills or you simply want to increase your speed on recreational rides, there are various techniques you can use to get faster on the bike. With the right training methods and techniques, you'll be zipping across the street in no time.
Bend your elbows and tuck them in.
When cycling, wind resistance is the main factor that slows you down. However, there are some tips you can follow to reduce your frontal area and drag, making it easier to ride through the wind. The simplest tip is to decrease your body position on the bike. Instead of sitting upright in the saddle and catching a lot of wind, try lowering your body position by bringing your elbows closer to the handlebars. You will immediately notice a difference.
Change your rhythm.
Remember to pedal 80-100 times per minute. Adjust your bike's gear so that you can comfortably achieve 80-100 full revolutions per minute. This means your leg muscles will last longer and you can move your bike quickly and efficiently.
When going uphill, shift to an easier gear. This allows you to maintain the same cadence while reducing the resistance of the pedals.
To monitor your cadence, consider getting a tachometer for your bike. This allows you to track the exact number of revolutions per minute and ensure that you stay in the 80-100 revolutions range.
Riding in a group
Riding with other cyclists can be an effective way to increase your average speed. When you ride with others, you are more likely to maintain the pace even when you feel tired. If you feel strong, you can lead the group and help everyone go faster.
The biggest advantage of riding in a group is the drafting effect. Riding behind other cyclists can save you up to 40% of the effort required to ride at the front. Safe and effective slipstreaming requires practice; the more you ride, the better you get at it.
tubeless tires
Tubeless tires are a type of bicycle tire that does not have tubes. Instead, they form an airtight seal directly on the rim of the wheel. This eliminates the need for a tube and reduces friction and rolling resistance. As a result, tubeless tires are typically faster and more efficient than traditional tubed tires.
Additionally, tubeless tires are typically lighter than tubed tires because they do not require the additional weight of a tube. By eliminating the tube, tubeless tires also reduce the risk of pressure points and punctures, making them popular with cyclists who value speed, efficiency and durability.
Aero Links
Switching from a round bar to a flat top aero bar can make a big difference in energy consumption. In wind tunnel tests, it was found that aero bars can save between 4 and 6 watts at speeds of 40 km/h compared to traditional round bars. This means aero bars can help you ride more efficiently and use less energy while cycling.
carbon frame
Some of you may think I'm crazy, but the truth is that certain bike frames are faster than others. Manufacturers invest a lot of time in the wind tunnel to develop bicycle frames that are aerodynamically more efficient. Third-party testing has repeatedly shown that aerodynamically shaped frames can save more than 10 watts compared to frames with round tubes. Since bike frames have remained largely unchanged since 2020, investing in a more aerodynamic frame can pay off in the long run.
carbon wheels
Switching to a lighter, deeper rim variant can significantly increase your driving speed. Carbon wheels are lighter than aluminum wheels and reduce the overall weight of the bike by up to 1 kg. This is noticeable in the general driving experience and when climbing. Pedaling uphill becomes easier and less tiring, allowing you to save your energy for longer rides.
In addition, wheels with deeper rims are aerodynamically designed and minimize air resistance at high speeds. This allows you to maintain your pace with less effort.
maintenance
For optimal performance, you should maintain tire pressure, lubricate cables and chains, and clean drivetrain components regularly to prevent loss of performance. Also make sure the brakes and front derailleur are correctly adjusted and have your bike adjusted.
Wear a skinsuit
Did you know that more than 70% of the resistance you experience while cycling comes from your body? That's why it's so important that you wear jerseys that fit perfectly and fit well on your daily rides. The right clothing is more important than any other upgrade you might consider.
When it comes to racing, skinsuits are worth considering. A skinsuit is a one-piece, skin-tight garment that covers the body from the neck to the thighs or knees. They are typically used in time trials and track racing, but are also widely used in road racing. Although they may be too much for normal riding, the watt savings during a race are significant. For this reason, all professional teams wear skinsuits on the major tours.
wearing an aero helmet
When talking about aerodynamic helmets, two types of helmets are usually mentioned. The first type is usually used in time trials and is often combined with time trial bikes. The second type is used in road cycling. While it's not as aerodynamic as the TT helmets, it does have better ventilation to keep your head cool on longer rides.
These aerodynamic road bike helmets are designed to save over 10 watts compared to regular shape or lightweight road bike helmets.
