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8 Ways to Cycle Faster | How To Ride Quicker Without Training More

8 Ways to Cycle Faster | How To Ride Quicker Without Training More

– Once you’ve become
hooked on the cycling bug whether that be for cycling
with friends on the weekends. Perhaps doing the occasional sportif or even racing seriously. Then I bet if somebody told you there was some proven ways to cycle faster without actually having
to do anymore training then you’ll probably
want to bite my hand off for those magic answers. – Yeah indeed Mark but unfortunately we don’t have any magic
tricks for you today but what we can do as well walk you through some simple tips
for how to cycle faster without just doing lots more training. (upbeat music) – First things first I’m gonna start with the often pedaled myth
that more equals better. Therefore the only way to get better and cycle faster is to do
more and more training. – Yeah well that just simply isn’t true. Now although there is a
certain baseline volume that we all need to do. And that’s gonna be from
individual to individual. Entirely dependent on the
time we’ve got available to us and our lifestyles. There is something that
we can all benefit from and that’s what I like
to call getting more bang for your buck from our training. – Yeah now if your cycling
mostly consists of just riding then you can definitely get a lot smarter. Now I’m not saying you need
to train like a pro cyclist but by including some specific tools into maybe one or two
of your rides per week can be very beneficial. – Yeah and we’d all really
like to improve say our STP and this is effectively how hard we can go before our legs are flooding with lactate and really we’re struggling
to turn the pedals anymore. – Yeah and a really good session for that is by working on what’s
called your sweet spot. Now this works just below your
functional threshold power. And basically aims to
bump that ceiling up. – So an example session
could be four by ten minutes at sweet spot with five minutes
recovery between each rep. The ultimate objective
would be to progress to something like three by
twenty minutes at sweet spot with ten minutes recovery between each rep and even trying to reduce that recovery down to something like
three minutes recovery between each rep over time. (lively music) – Now following on from
that, stripping junk miles out of our training schedule is something that’s gonna help us to no end. Now I won’t lie, I used
to struggle as well. Getting rid of the comfort lines that these sessions we’d often provide. Because well it’s nice and simple. You just go out and ride. – Yeah but instead, scrap the junk miles. Instead opt for a more structured session. Perhaps a quick and effective
session on the indoor trainer. Maybe even using Swift. And I guarantee you’ll jump off the bike feeling far more satisfied than if you’d just gone out
riding for riding’s sake. – Now by riding with other better cyclists we can take ourselves
out of our own bubble and comfort zone and well see some quite sizeable benefits actually. – Yeah by riding with more
experienced riders as well, we can get hints and tips as
we’re actually riding along. – Yeah and also by riding
with these quicker riders you can hide from the wind and well you can ride along quicker for a lower effort level really. – Yeah but these does
come with a caveat there so be careful as to who
you head out riding with. Because if you head out
with too strong a group, well you could find yourself
hanging onto the back for dear life before the
warm ups even finished. Or even maybe put out the back mid session and riding on your own again. – Yeah and equally if you go out and ride with riders that well aren’t perhaps strong enough then you’re not gonna benefit
from that group dynamic that can come from a
good well moving group. So just pop on to local
trike club or bike club ’cause they all have usual weekend rides and see what you can get involved with. (lively music) – Now then appropriate
pace and sensory dividing your energy out over
the course of the ride will help you more than you imagine. See going up too hard
and before you know it you’ll have no energy left in the tank. And you’ll find yourself
tailing off towards the end. Now we all know someone that
does that more often than not. Equally if you conserve
your energy too much then you’ll find yourself
getting to the end of that ride with far too much energy left in the tank and will leave you thinking whether you actually got
anything from that ride at all. – And that being said, coming in the door and feeling that you can go
out and do the ride once more is infinitely better for the morale than well being completely floored because we’ve buried ourselves
from the get go in the ride. So really it’s just a balancing act that we have to figure out. (lively music) – Now then let’s talk about your gears because this is an easy
win for cycling faster without actually doing any extra training. So whatever the train you’re riding on whether it’s uphill, or downhill. With a headwind or maybe
even with a cracking tail and you’re flying along. It’s really important
that you’re utilizing the gears you have available
as best as you can. – Yeah now that right gear selection makes a massive impact on the cadence that we are able to spin along it or crucially not spin along at if we get that gear choice wrong. So for example if we’re
approaching a climb and we don’t wanna forget to change down into an easier gear before we get there. We’re just gonna be
struggling to turn the pedals and grinding our way up there. And that’s just not an
efficient way to ride our bikes. – Yeah and on that notes,
it’s really important that you know your gears. How they work, how they
feel whether they’re mechanical levers or electronic buttons. And the best way for that is literally just riding your bike, getting used to it. Because the last thing
you want is to be hitting the wrong gear, going into a harder gear when in fact you wanted an easier gear. And also starting to preempt
these things like climbs to get you into the right
gear or the downhills. And in fact when you’re coming
to a stop, higher junction. Making sure you’re getting
into the right gear for that. (upbeat music) – Now onto aerodynamics. And whatever the profile of a ride. Be that on the flat going downhill or even to a lesser extent going uphill. By paying closer attention
to our aerodynamics and particularly how we’re sat on the bike can make a big difference. Especially on the TT bike but let’s not forget our road bike which a lot of us do
spend time training on. – Yeah now regardless of
the bike that we’re using, by sitting up and
increasing our frontal area to the wind, it’s obviously
gonna create more drag and it’s gonna slow us down. So we really wanna be
mindful of our frontal area. So on a TT bike it’s obvious. Just get into the area bars and tuck ourselves down. On a road bike rather than
riding along on the hood go down onto the drops and reduce our frontal area or as we see a lot of pro cyclers doing is actually sitting on the hood but dropping their elbows down. And that is arguably more aerodynamic. – Now also we can’t forget
about our clothing choice cause that adds into the
equation of aerodynamics as well. Wearing baggy or ill fitting clothing is absolutely gonna slow
us down in comparison to a nicely fitted good bit of kit. And also we can’t forget that we as the rider,
well we create up to 80% of the drag that we have
to overcome on a bike ride. (upbeat music) – Now thankfully we don’t have
to devote all of our energy to getting fitter. We can actually make some serious gains by improving our skill on the bike. – Yeah indeed now what if I told you that you could gain a
few seconds every time you go through a corner. Well as we approach a corner, that entry speed that we take into it really needs to be maintained on the exit and carry on that
momentum that we’ve built. So I suppose for an
example, if we’re going into a left hand corner,
gotta really think about keeping that inside left pedal up, pushing down hard on
your outside right pedal. Almost as if you’re pushing
your foot into the ground to help you push yourself
around the corner. – Yeah and when we hit
downhills that is free speed so really try to utilize it. If you’re breaking the
whole way down a downhill. Well you’re wasting that free speed so really try to not do that and that takes confidence to not break but obviously as safe as you can be. (upbeat music) – And lastly do not underestimate how fueling properly can effect us and how we feel when we’re on the bike. And specifically when we’re on there for longer than 90 minutes at a time. It is entirely possible
to slow down the rate of tiredness and fatigue that we feel by taking onboard good nutrition. – Yeah ideally this is in
the form of carbohydrates to keep those energy levels high and to stop you from falling
off the edge of that cliff. So anything that’s readily
available like energy gels, bars, energy drinks, jelly sweets or perhaps even simple savory snacks like sandwiches, rice cakes. Or even protein snacks like nuts. There’s not really one answer for all. Everyone is very different,
responds differently. So it’s a case of finding
out what works for you through experiment and
allowing you to cycle faster. – All right then. Hopefully we have highlighted that there are quite the list of ways to cycle our bikes faster without actually doing more training. – Yeah of course this is just a sample of some of our own thoughts but if you have any of your own, please do drop them in
the comment section below. If you like this video today, hit that thumbs up button. And if you’d like to see more from GTN you can click on the globe that’s just here and
subscribe to the channel. – Since we actually talked a little bit about junk miles, you
wanna see another video we did about those and
you can get that here. – Yep and if you’d like to see how to cycle faster for
free, very similar to this. You can click down there.

14 comments on “8 Ways to Cycle Faster | How To Ride Quicker Without Training More

  1. Hey GTN

    The video's are still getting better every day, so is my training thanks to you.
    But if i scrap my junk miles, what are the hours/km (endurance z2) what i have to do for a 70.3 and a whole ironman on the bike?

  2. Hey GTN, this video covers good tips on bike training. Any chance you guys have some thoughts you could share on combining bike commuting with the rest of triathlon training? In particular, dealing with challenging commutes (high winds, cold weather) of 20-30 minutes that can cause overall physical fatigue. I’m not speaking of what to do on the bike commute but, rather, strategically taking how you feel from the day before and adjusting for today and tomorrow.


  3. Well maybe back in 1985 when I was younger it would work, but being 62 yrs young I have the time because I am retired now , so its not about getting faster and my age , but stronger, we cant out train the aging effect . Look at how many complete in age groups 35-39 40-44 , then look how it drops off the map 60-64 65-69 age groups injuries and illness , so I train not looking in the rear view mirror , but 1 day at time , but ahead so I will be standing 70-74 75-79 maintaining what my body with allow as I age .

  4. What I found is that if I am paying close attention to my pedalling technique, i.e. smoothness, cadence and rhythm, eventually my average speed is higher!

  5. I have a somewhat related question, that I actually asked Heather earlier, but she said I have to ask "the boys": How do you blow your nose while on the aero bars without getting the snot all over yourself?

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