Cycling speed
2320
Member
2376 days
Tribro posted 3 years ago.
Are you doing any kind of interval type training or just going out and riding fairly similarly each time out? To improve speed you need to be doing some speed days, maybe shorter total distance but harder overall effort with even some sprints in there. Usually something like this once a week. Also try doing some strength training days. For me that's picking some hilly routes at least once a week. It'll force you to push a bigger gear and build some quad strength. Try to maintain a medium effort heart rate during some of these hills. Potentially work on your cadence as well during some of your longer rides, do you know what you average cadence is now? I usually hover around 95, pure cyclists will spin higher than that in low 100's.
There are a bunch of training articles specific to the bike here:
http://www.trifuel.com/triathlon/bike/index.php
Check them out for different workout ideas and periodization to get stronger/faster. It takes patience and persistence in sticking to an overall regimen to really gain a couple miles per hour. Good luck.
I would like to get some training tips to help my cycling speed. I have been riding for about a year, and my average speed for a 25 mile ride has topped off at about 18.5-19 mph. I can average this speed for a 20 mile ride, 35 mile ride, and have even averaged 18.5 mph for a 50 mile ride. I rode for 70 miles last weekend and averaged 17.8 mph. However, my race times for sprints are not getting any faster and I cannot seem to top the 19 mph barrier, no matter waht distance. Any traing tips to help improve my speed would be appreciated.