since most of us started cycling there
have been one common obsession how fast
can we average upon our white rice and
this is a really good natural marker and
one that you will see progress on over
the months and years of your cycling but
how can we squeeze out the extra comes
FRA few ideas on that let's find out
[Music]
maybe you could start riding the same
route if you aren't still seeing
progression in your average speeds then
maybe you're not mixing up your riding
enough to actually increase your fitness
like you want to so in other words you
could be becoming sale so try some
different routes with more variation and
a good place to start
is during your favorite ride backwards a
[Music]
common reason people see a plateau in
their progression is they're simply
doing the same session each and every
time they write this will not work now
this is all too common in cyclists and
they tend stick at the same tempo and on
the same routes but this isn't going to
force good fitness adaptations so try to
mix it up and get in some internals
[Music]
by this we mean you're not gonna be
getting the variety of efforts into your
training and you're going to be working
in that dreaded middle ground and your
fitness is gonna have the same effect
you're not going to be able to stimulate
your body enough to be able to gain
fitness you're merely going to maintain
it and no one needs that start your
variety by freshening up if you really
want to get some extra speed for free
try and take a day off two days before
your big effort to set that new average
speed do a shortened ride the day before
to weight your legs up and then get
stuck into your ride feeling fresher and
stronger than ever
[Music]
cycling is an Arabic sport meaning will
benefit from those efforts of around 20
60 minutes so working on some high
intensity efforts during that time
period will increase our aerobic fitness
allowing us to rise at a fast average
speed this will help paint a picture of
the effort you're required to meet in
order to increase your average speed it
will help you understand when you need
to slow down a little
concede a little time or speed but also
when you can effectively push on to
really ramp up that average
[Music]
so focus on all aspects of your ride and
what that ride entails how long it is
your eyes and will this alter the speed
that you're able to maintain for the
entire duration if you start out too
fast you're only gonna get slower on you
how to feel feel right and making sure
you're fully filled the entirety of your
rides and if you need to refuel on route
what about the terrain if it's Hillier
then you're gonna have to go a little
bit slower and if there's anything on
routes that are going to stop or slow
you down because that is gonna impact on
your precious every speed and finally
gear and equipment choice having the
right equipment and gear and clothing is
only gonna help you in your quest for
that higher average speed if you haven't
got the right gearing for where you live
or where you ride it's quite quick and
easy things change isn't it
[Music]
in order to improve your average speed
you need to think about your pacing
structure so this is how
[Music]
something we see all too often and
personally have done myself it's print
out the bottom of times and reach the
top completely deplete of oxygen forcing
us to back off have slowed down to catch
our breath what happens then your
panting and slowing down and over the
top of the climb and losing that
precious average speed that you've been
working so hard to gain instead aim to
build momentum as you go into the bottom
of a climb and then you want to settle
down into a sustainable effort during
the middle part but the hardest effort
is yet to come
and this is when you want to hit it hard
over the top of the climb or into the
next downhill this is the most efficient
way of building good speeds and holding
on to that precious average speed if you
do live on flatter terrain then you
might want to consider how its pace
you're right we recommend starting at an
effort you know you can sustain to the
entire duration but with a little extra
space to really ramp it up towards the
end and if it's windy on the day you're
riding well then you definitely need to
think about how to do share effort into
the right whilst it may feel amazing to
lie flat out with a tailwind because you
get me you'll be going seriously fast
not the best use of the energy is it
because when you turn around and hit the
headwind you have nothing left in your
legs now I'm not saying back off
completely but if you exert yourself too
much and get carried away with the speed
in the tailwind
you're gonna have less energy to fight
when it comes to the headwind
[Music]
and now while we're talking about wind
and right into the wind so it's think
about is to change your position on the
bike make yourself more aerodynamic so
you cut a small hole through the wind a
little changes make a world of
difference in saving energy and save
energy equal speed and finally answer
yourself this question honestly are you
really trying as hard as you think you
are
you can't possibly set a fast average
speed on every ride you do as we
mentioned before freshening up could be
something that will really help you if
you do want to set a fast average speed
but don't expect to do one more than
once or twice a week is an average speed
something that you target on your lights
let us know in the comments below what
speed you try and average and if you
didn't enjoy this video then give it a
big thumbs up