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4 Proven Tactics to Reach Your Cycling Speed Goals

Updated: Mar 25

Triathlete & Cyclist Lisa Thomas at PinkStrong Ride with Tri Bike
Triathlete & Cyclist Lisa Thomas at PinkStrong Ride

Cycling Speed Goals: 4 Proven Tactics for Faster Rides

Ever feel like your cycling speed sucks? Stuck hitting the same speed walls on your bike? It's time to break free! This guide unlocks some secrets to improving your cycling speed goals, pushing your limits, and helping to not having your buddies leave you in the dust. We'll dive into 4 key training tactics that will transform you into a more efficient, powerful, and faster cyclist.

1. Find Your Perfect Fit: Bike & Beyond

It all starts with the right tools. But what bike is best? Road vs. tri? Don't worry, we've got you covered. Here's the lowdown:

  • Road vs. Tri: Consider your comfort and riding style. Road bikes are versatile, while tri bikes optimize aerodynamics. Choose what suits you!

  • Professional Bike Fit: Unlock your full potential with a pro fit. They'll optimize power transfer, aerodynamics, and comfort, making every pedal stroke count.

  • Regular Checkups: Remember, your body changes. Get regular fit checkups to adapt to improved strength and mobility, ensuring continued efficiency.

2. Build Your Base: Strength Training for Speed

Strength isn't just about bulging muscles. It's the foundation for explosive power on the bike. Here's how to build it:

  • Core Stability: The core is your powerhouse. Master planks, side planks, push-ups, and superman lifts for a rock-solid foundation. <video>

  • Power-Building: Unleash your inner beast with weighted squats, box jumps, and hill climbs. These exercises translate directly to faster pedaling.

  • Expert Guidance: Need a personalized plan? Consult a certified trainer to tailor your strength training to your specific goals and limitations.

3. Interval Training: Push the Pace, Reap the Rewards

Want to get faster? You have to go fast. Interval training is your secret weapon:

  • Challenge Yourself: Push your limits with structured intervals. Start with shorter bursts, gradually increasing intensity and duration.

  • Sample Workout: Try 1-2 minutes hard effort followed by 3-4 minutes recovery. Repeat 4-6 times for a quick and effective boost.

  • Group Rides: Find a group that pushes your comfort zone safely. Riding with faster cyclists can naturally elevate your pace and motivation.

SBR Weekly Group Rides for Triathletes & Cyclists
Fun Group Rides Make You Faster

4. Recover to Thrive: The Unsung Hero of Speed

Pushing hard is crucial, but recovery is just as important. Here's how to refuel and rebuild:

  • Sleep: Aim for 8 hours of quality sleep nightly. Your body needs time to repair and adapt to training stress.

  • Nutrition: Fuel your engine with healthy, balanced meals. Don't underestimate the power of proper nutrition for peak performance.

  • Hydration: Stay hydrated throughout the day, every day. Dehydration can hinder your performance and recovery.

  • Stress Management: Find healthy ways to de-stress and unwind. Chronic stress can negatively impact your training and overall well-being.

  • Foam Rolling & Stretching: Effective foam rolling can reduce soreness and aid with boosting flexibility and shortening recovery time between hard rides.

Conclusion | 4 Proven Tactics for Faster Rides

Remember, progress takes time and dedication. Don't get discouraged by setbacks. Celebrate your victories, learn from your mistakes, and seek guidance when needed. With consistent effort and these proven tactics, you'll be well on your way to crushing your cycling speed goals and leaving your competition in the dust!



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