Whether you're an avid cyclist looking to improve your time trials or just want to increase your speed for recreational rides, there are several techniques you can employ to get faster on your bike. With the proper training methods and techniques, you'll be zipping down the road in no time.
Bend Your Elbows And Tuck Them In.
When cycling, the main factor that slows you down is wind resistance. However, there are several tips you can follow to reduce your frontal area and drag, thus making it easier for you to cycle through the wind. The most straightforward tip is to lower your body position on the bike. Instead of sitting up straight in the saddle and catching a lot of wind, try lowering your body position by bending and tucking your elbows closer to the bars. You will immediately notice a difference.
Switch Up Your Cadence.
Remember to crank the pedals 80-100 times per minute. Adjust your bike's gear so that you can comfortably complete 80-100 full rotations per minute. This will help your leg muscles last longer and enable you to move your bike quickly and efficiently.
When you encounter an uphill section, switch to an easier gear. This will allow you to maintain the same pedaling cadence while reducing the pedals' resistance.
To monitor your cadence, consider getting an RPM monitor for your bike. This will help you track the exact number of rotations you're making per minute and ensure you stay within the 80-100 range.
Ride In A Group
Riding with fellow cyclists can be an effective way to increase your average speed. Riding with others makes you more likely to maintain the pace even when you feel tired. Also, if you feel strong, you can lead the group and help everyone go faster.
The most significant advantage of riding in a group is the drafting effect. It means that when you ride behind other cyclists, you can save up to 40% of the effort needed to ride at the front. Safe and effective drafting requires practice; the more you ride, the better you get at it.
Tubeless Tire
Tubeless tires are a type of bicycle tire that does not have inner tubes. Instead, they form an airtight seal directly against the wheel's rim. This eliminates the need for a tube and reduces friction and rolling resistance. As a result, tubeless tires are usually faster and more efficient than traditional tubed tires.
Additionally, tubeless tires are typically lighter than tubed tires because they do not require the extra weight of an inner tube. By eliminating the need for a tube, tubeless tires also decrease the risk of pinch flats and punctures, making them popular among cyclists who value speed, efficiency, and durability.
Aero Handlebars
When you switch from round handlebars to aero handlebars with a flat top, it can make a big difference in how much energy you use. In wind tunnel tests, it has been found that aero handlebars can save between 4 to 6 watts when riding at a speed of 40km/h, compared to traditional round handlebars. This means aero handlebars could help you ride more efficiently and use less energy when you cycle.
Carbon Frame
Some of you may think I'm crazy for saying this, but the truth is that certain bike frames are faster than others. Manufacturers invest a lot of time in the wind tunnel to design bike frames that are more aerodynamically efficient. Third-party tests have repeatedly shown that frames with an aero shape can save you over 10 watts compared to those 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
Upgrading to a lighter, deeper rim variant can significantly improve your cycling speed. Carbon wheels are more lightweight than aluminum ones, reducing the bike's overall weight by up to 1 kg. This makes a noticeable difference in general feel and when climbing. Pedaling uphill becomes easier and less tiring, preserving your energy for longer rides.
Furthermore, wheels with deeper rims are designed to be aerodynamic, minimizing air resistance when cycling at high speeds. This allows you to maintain your pace with less effort.
Maintenance
For optimal performance, keep your bike's tires properly inflated, lubricate the cables and chains, and clean the drivetrain components regularly to prevent power loss. Additionally, ensure straight brake and derailleur adjustment and consider a bike fit.
Wear A Skinsuit
Did you know that more than 70% of the resistance you face while cycling is due to your body? This is why it is crucial to wear jerseys that fit perfectly and snugly during your daily rides. Proper attire is more important than any other upgrades you may consider.
When it comes to racing, skinsuits are worth considering. A skinsuit is a one-piece, skin-tight garment covering the body from the neck to the thighs or knees. They are commonly used in time trials and track events but are now widespread in road races. Although they may be too much for regular rides, the watt savings during a race are significant. That is why all pro teams in the grand tours wear skinsuits.
Wear Aero Helmet
When discussing aerodynamic helmets, people usually refer to two types. The first type is typically used in time trials and is often paired with time trial bikes. The second type is used in road cycling. Although it is not as aerodynamic as the TT helmets, it has more ventilation to keep your head cool during longer rides.
These aerodynamic road helmets are designed to save more than 10 watts compared to normal-shaped or lightweight road bike helmets.