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:

1. Studded Tires – For great traction in the snow, break out a set of studded bicycle tires like the Continental Spike Claw Studded Mountain Bike Tire. They keep you stuck to the road and can even be quite fun.
2. Bundle Up – But not too much! It may take a few tries, but remember that after a few minutes in the saddle it could get quite hot.
3. Ride a Trainer – I know, this isn’t exactly the same as riding in the snow. However, it’s a great way to stay in the saddle. If you want to pretend you’re outside in the snow, you could even ride facing a window…
4. Get a Ski Bike – I’ve honestly never ridden one of these, but they look like a blast! Get a snow bike or modify one of your old bikes with some skis. Or, if you live in a place that gets regular snowfall, most ski resorts have them for evening fun on the slopes.

Don’t forget: Stay warm! Stay safe! Have fun!

Do you ride in the snow? Have any good stories? Let us know in the comments!

Choosing a Cycling GPS

The entrance and explosion of personal GPS units has changed the way we navigate the world. Do you own one? Have you used one. Chances are you’ve at least seen one.

What, then, does this mean for athletes? What does it mean for cyclists?

Here’s what it means: Enhancement. Sport GPS units provide athletes with the opportunity for better benchmarking, tracking and enhancement. Using them adds flexibility and possibility to your cycling workout that you never had before. You can track elevation changes, speed, routes, cadence, heartrate and tons of other variables that can affect your training.

Which one, then, should you use?

This is an important question to answer, as there are many units available. Each unit offers different features making them better for different types of cyclists. I’ll give the most popular units an overview to help you determine which GPS is right for you.

Bike GPS

Here’s the rundown:

Garmin Edge 205

For the most basic of GPS monitoring, the Garmin Edge 205 measures your speed, distance, time, calories burned and altitude. It displays this data in real time on its screen as well as storing it for later review.

Features:

• Easy to install – Snap to your ride and go.
• High-sensitivity GPS receiver tracks your position even in tree cover and canyons, making it extremely reliable for distance and speed information.
• Virtual Partner – Create a virtual partner to race against
• Set courses to easily race against your previous workouts
• Auto Pause – pauses the timer when you slow down or stop and resumes when you speed up again, so you can focus on your ride, not on starting and stopping your GPS.
• Auto Lap – Automatically start timing on a new lap when you pass a certain location

Pros: Easy to use, basic functionality, Virtual Partners, Laps
Cons: No directions, on-screen maps
Who’s It For? All cyclists looking to up their training. This unit is especially perfect for a beginner
How Much? $170 new at Amazon

Garmin Edge 305

The Edge 305 isn’t that different from the 205, honestly. The biggest difference between the two is that the 305 comes with a wireless heart monitor and cadence sensor, which are invaluable for any serious training attempts.

Features:

• Easy to install – Snap to your ride and go.
• High-sensitivity GPS receiver tracks your position even in tree cover and canyons, making it extremely reliable for distance and speed information.
• Virtual Partner – Create a virtual partner to race against
• Set courses to easily race against your previous workouts
• Auto Pause – pauses the timer when you slow down or stop and resumes when you speed up again, so you can focus on your ride, not on starting and stopping your GPS.
• Auto Lap – Automatically start timing on a new lap when you pass a certain location
• Heart Rate Monitor – Keep track of your heart rate and export this data for analysis
• Cadence Monitor – Monitor your cadence with the self-calibrating cadence sensor

Pros: Heart and Cadence monitoring, Easy Install, Benchmarking
Cons: No Maps, Routing
Who’s It For? Serious cyclists and anyone looking to take their training to the next level.
How Much? $258.97 New at Amazon

Garmin Edge 605

The Garmin Edge 605 combines the computer data and tracking with advanced mapping and navigational capabilities. You don’t have to worry about where you’re at, when you can rely on the included base maps and additional maps to guide you. The screen is easy to read in sunlight, and the unit rugged. You can even add topographical maps for off-road riding.

Features:

• Easy to install – Snap to your ride and go.
• High-sensitivity GPS receiver tracks your position even in tree cover and canyons, making it extremely reliable for distance and speed information.
• Virtual Partner – Create a virtual partner to race against
• Set courses to easily race against your previous workouts
• Auto Pause – pauses the timer when you slow down or stop and resumes when you speed up again, so you can focus on your ride, not on starting and stopping your GPS.
• Auto Lap – Automatically start timing on a new lap when you pass a certain location
• Heart Rate Monitor – Keep track of your heart rate and export this data for analysis
• Cadence Monitor – Monitor your cadence with the self-calibrating cadence sensor
• Advanced Mapping Capabilities
• Turn-By-Turn Directions

Pros: Turn-By-Turn Directions, Easy to Use, Advanced Mapping
Cons: May be too feature intense for some riders
Who’s It For? Commuters, Day-Riders and Tourers. This GPS is perfect for anyone going on extended trips or riding in unknown territory.
How Much? $349 New at Amazon (Doesn’t include HR and Cadence Monitors)

Garmin Edge 705

The Garmin Edge 705, like the 605, measures your speed, distance, time, calories burned, altitude, climb and descent, and records this data for your review. Where it differs, is that it also includes a barometric altimeter to give the most accurate elevation readings. This unit is by far the most robust, giving you access to the most accurate ride-data available. You can also share this information wirelessly with other 705 users.

Features:

• Easy to install – Snap to your ride and go.
• High-sensitivity GPS receiver tracks your position even in tree cover and canyons, making it extremely reliable for distance and speed information.
• Virtual Partner – Create a virtual partner to race against
• Set courses to easily race against your previous workouts
• Auto Pause – pauses the timer when you slow down or stop and resumes when you speed up again, so you can focus on your ride, not on starting and stopping your GPS.
• Auto Lap – Automatically start timing on a new lap when you pass a certain location
• Heart Rate Monitor – Keep track of your heart rate and export this data for analysis
• Cadence Monitor – Monitor your cadence with the self-calibrating cadence sensor
• Advanced Mapping Capabilities
• Turn-By-Turn Directions
• Accurate Elevation Change Readings with Barometric Altimeter
• Share Ride Info Wirelessly
• See Your Power Output with ANT+ Power Meters

Pros: High Accuracy, Robust Features
Cons: High Price, but you get what you pay for.
Who’s It For? This unit is definitely for serious riders. It’s perfect for race training and its rich features make it perfect for long rides and tours.
How Much? $479.95 New at Amazon

Well that’s the rundown. Did I leave anything out? Let me know!

Which GPS do you use on your rides? We’d love to hear in the comments.

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