3 Ways to Improve Your Cycling Speed

3 Ways to Improve Your Cycling Speed

Cycling has become a very popular sport these days. Many people are taking up cycling either as a hobby or going competitive. Just look at the major cycling events such as the Tour De France and you can see how many people are into cycling. There are many benefits to cycling such as it provides an excellent cardiovascular exercise that build stamina as well as a good lower body workout. Whether you are a cycling enthusiast or just starting out on your bike, here are 3 ways that you can improve your cycling speed.

You need to ride uphill. Yes I know that everybody hates the climb but if you are serious about improving your cycling speed, you have to do laps in area with hills. You legs will get stronger when you cycling with resistance and hence enable you to pedal harder and faster. For more intensive training, you might want to try wind sprints up a steep gradient and repeat it until you pushed past your threshold. Repeat the process after a day of rest. You might want to alternate this technique with some longer distance endurance workout to break the monotony of training.

Interval training has been another effective training method that professionals use. First you have to pick a time for example 30 seconds or 1 minute then alternate between sprints and recovery for at least 5 minutes. For example if I choose 30 seconds as my interval, I would start off by cycling at my fastest speed for 30 seconds then ride at my recovery speed for another 30 seconds. I would repeat the process for another minimum of 5 times.

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Lastly, do full body workouts in the gym at least 3 times a week helps to build up muscles and burns fat. Lower body workout is important but you do not neglect the need to train your upper body as well. Rotate between lower body workouts and upper body workouts in between sets.

Cycling training requires consistency and I hope these tips will help you see some improvement in your cycling speed.