How to cycle faster on shorter rides?
gthomps5
Question:
Asked by gthomps5 - 2 answers - 4 years 2 weeks ago
How to cycle faster on shorter rides?
I do mainly long distance rides. I generally average about the same speed for 50km, 100km or 200km (depending on conditions - hills, wind etc). This is partly intentional, but I now find I can't average a much higher speed for 30-50km even when I try. Any suggestions on how to go faster on the shorter rides?
Tags: Tagged in Cycling, Diet, Exercise, Fitness, Nutrition, Training, Veterans, Endurance, Interval Training, Power, Speed Training & Strength Training
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You need to do some short interval at maximum output effort.
For example
10 x 30 seconds as fast as possible in your time trial gear (53x17) with short recovery of 1-2mins
Increase the number of reps each week.
Do some strength training to develop your muscle strength which wil help increae your speed. Good ones are leg press, calf raises, hamstring curl as these involve the same muscle used in cycling.