Increasing Your Speed
Not everyone who rides a bike has a desire to be
a great racer, nor even on the racing team. However, there are
benefits to increasing your speed, such as working at your
maximum effort for maximum benefit in your exercise routine.
There are two main ways to improve your speed.
The first is to develop the ability to quickly accelerate to a
high rate of speed. To do this you need to work on speed at
least once a week. After your warmup try several all-out rides
at top speed, intertwined with slower riding for full recovery.
Intervals are your other options. Here, after
warm up, you will ride at top speed for a specific amount of
time, usually 30 - 90 seconds. Then you will follow that with
30-60 seconds of slower riding to recover partially. Do this
several times, then do a cool down before getting off your bike.
Both of these also work well on your trainer,
so don't neglect these during the colder months.
These little exercises can really help you
improve your riding skills and speed. You will be able to keep
up with riders during club rides, and to take on the little
climbs of life.