Stop Lagging Behind | 6 Easy Ways to Increase your Cycling Speed

To some, speed seems to come easy as they pedal by. For most of us, however, speed is something we work hard for, grasping on to every bit of help that we can get.

How do they do it? Do they have better equipment? Is there some sort of magical formula to flying past your fellow cyclists?

Not really. But, there are a few things that you can do to help yourself out. Here are six:

1. Work Your Core – Put together a core routine, but don’t just stick to sit-ups and crunches! Try something new. Try some cross-fit, running, and weight-lifting. FitDeck has a great Core Blast Workout deck that will keep your body guessing with a different workout each time. You’ll be shocked at how much a stronger core will help your speed.
2. Interval Training – Interval training helps you to increase your power output for a longer period of time. By mixing in an interval workout with your standard ride, you increase both your endurance and the power level you can maintain during your ride.
3. Bike Fit - A good bike fit is essential not only to your speed, but to your overall health and safety. If you don’t know anything about bike fit there are many websites out there that will give you an overview of what you need to know. Your best bet, however, is to visit your local bike shop. They fit bikes every day and know exactly what to look for.
4. Hills – Find a hill that’s a challenge, but not one that you can’t overcome. The ideal hill will be one that you can climb gradually at a steady pace. Once you find this hill, climb it repeatedly, upgrade when necessary and repeat.
5. Cadence – Cycling Cadence is the rate at which you are pedaling, or RPM. There is not enough time to go into detail here, but the ideal RPM for each rider is different. What you want to do is find a balance between resistance and RPM. Find a pedal rate that’s fast, but not too fast, with just a little resistance. And stay there. You’ll find that not only your speed will rise, but also your endurance.
6. Don’t Give Up – Every time you throw in the towel because you think you’ll never get faster, you lose valuable ground. Be persistent, build your base, and you will get to where you want to be.

All of these tips are helpful. What is most important, however, is perseverance and discipline. Be Strong, Ride Often and Keep a Good Ride Log and you can’t go wrong.

How do you increase your speed?

Let us know in the comments!

Stop Whining and Ride in the Snow | 4 Tips for Snow Cycling

I’ve heard it a thousand times: “I’d love to get out and ride, but it’s snowy outside!” Honestly, I’m just as guilty as the next person.

Now, as significant snowfall descends on Oklahoma for the second time this winter (unheard of!), I’ve decided that it’s time to stop whining and get out on the snow. For inspiration, I used an acquaintance who commutes by bike year round, regardless of snow or ice.

Here are a few tips to get you out on the snow:
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Bicycles Allowed Use of Full Lane – or BAUFL for Short

Tuesday, December 15th marked a great day for the future of cycling. And what happened on this seemingly normal Tuesday? Our friends at BAUFL launched their million car challenge.

Here’s the rundown:

Any cyclist knows that the most dangerous part of cycling is fending for road space. We face angry drivers, distracted drivers and any number of people trying to prove a point or teach cyclists a lesson.

Where better to remind them of our right to share the road than right in their face?

The goal of the Million Car Challenge is to get a million cars with the sticker you see above. By doing this, hopefully the roads will become safer for everybody. And maybe we’ll even get some more cyclists out there.

So, check out the site, get a sticker and ride safely!

Where do you buy stickers? You’re in luck.

The stickers come in two pieces so you can configure them either horizontally or vertically.

Click here to check them out

Let us know what you think of Baufl.org in the comments!

Have a sticker? Show us a picture of it!