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!

6 Easy Ways to Stay in Shape During the Off-Season

How many of you keep riding throughout the winter months? An honest answer please.

For most of us snow, ice, rain and the cold are just enough to keep us out of the saddle for a few months. Without fail, we find ourselves grumbling once we actually step back on.

How do you stay in cycling shape throughout the winter then?

1. Take a Spinning Class

Lots of local gyms offer spinning classes, and they’re usually fairly inexpensive. This is a perfect way to keep riding, using all of your muscles and meeting people who love to ride.

2. Take up an Indoor Sport

Playing racquetball, joining an indoor soccer league, or just finding an indoor basketball court are great ways to stay in shape. Not only do you get a cardio workout, you also have fun while doing it. In my opinion, any workout you do should be fun.

3. Use a Trainer

Not too hip on going to a spinning class? Would you rather stay at home? Get a trainer! They can be found for all price ranges (though keep in mind – you get what you pay for). Now you can watch movies while you ride! Just don’t ride into the TV. . .

4. Try FitDeck

If you haven’t tried FitDeck, you really should. Inspired by the workouts done by the Navy Seals, FitDeck gives you a completely new workout every time. Here’s how it works: You have a deck of cards, and several sets of rules. You choose a framework, and then flip over the cards. Your workout is random and different every time. Available decks include: Bodyweight, Pilates, Yoga, Stretch, Prenatal, Postnatal, Travel, Office, Combat Sports, Firefighter, Navy Seal and many more. It’s definitely worth a look.

5. Yoga

What better way to relax and work out indoors than Yoga? Stretch and put your mind at ease during the cold winter months. This is also the perfect time to build Yoga into a habit to continue year-round.

6. Suck it Up and Ride

Want to stay in shape when the weather’s bad? Quit whining and ride anyway! There are plenty of products to help keep you comfortable during cold, wet rides. Just make sure you stay safe.

These are just a few of the ways I stay in shape when you can’t get out and ride. That being said, there’s absolutely no excuse to do nothing!

How do you stay in shape during the off-season? Let us know in the comments!