How to Improve Cycling AVG Speed

When embarking on a mission to improve your cycling, the first thing you should do is measure your current level. This can be in a race setting around a velodrome or cycle your favorite loop through back roads in your neighborhood. You must develop a base level of fitness to increase your average speed. Once you have a few weeks of solid mileage built up, then you can begin to work on speed workouts while continuing to lightly increase the length and intensity of your rides.

Things You'll Need

  • Bicycle
  • Helmet
  • Cyclocomputer
  • Stopwatch
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Instructions

    • 1

      Measure your current training level. You will not be able to know if you have improved if you don't know where you began. This can be done by measuring a course of your choosing with your cyclocomputer and timing yourself at a race effort. Make sure you keep track of the exact course and time so you can come back to it when you are done.

    • 2

      Develop your spinning technique and base fitness level. You should be generating power with your complete pedaling motion, not just the downward stroke. Focus on staying steady for 30 to 45 minute rides in the first two or three weeks, according to pmts.org.

    • 3

      Incorporate a weekly interval workout in your training regimen. An interval workout is where you sustain approximately 90 percent of your maximum heart rate for a period of about 15 minutes at a time, followed by a short recovery period. At first, only do one or two intervals in the workout, then increase them as you get in better aerobic shape. Make sure you warm up for approximately 30 minutes before starting this type of workout.

    • 4

      Use VO2max workouts to develop a deep burn. These are similar to interval workouts, but they are shorter at about 30 to 90 seconds at a time and involve working beyond your lactate threshold. John Hughes, a respected coach of USA Cycling, claims your lactate threshold is estimated by multiplying your average heart rate during a 30 to 60 minute time trial. This workout will not be comfortable, and you should make sure your nutrition requirements have been met or exceeded for the day you do them.

    • 5

      Climb hills. Find a long, steady hill and practice riding up a few times. At first, stay seated and shift to an easy gear, then gradually mix in efforts on a harder gear while standing. When standing, keep your body weight above the pedals rather than leaning forward too far.

    • 6

      Ride your original route again as fast as you can, keeping an eye on the stopwatch. You should notice that not only is your time faster than you first rode it, but you should feel better when you finish.