When you start riding, you will inevitably be concerned about your riding speed. Then you will stop and think, "I'm faster than the others?" "Can I ride faster?" "How can I ride faster? "Of course that's right. Keeping an eye on your own riding speed will help improve your physical health and your riding ability!" Here are some tips to help increase your average riding speed, some of which require patience to keep training! Follow these tips to start training, you will have a harvest!
1, bending elbow
The factor that affects the riding speed most is the wind resistance. In order to reduce the influence of wind resistance, the area and resistance of the body to the wind surface should be reduced, so that it can be easier to ride through. The easiest way is to lower your body slightly, and you can't sit straight and cause the body to suffer more wind resistance; try bending your elbows inwards to get your body as close as possible to the handlebar, and you can feel different immediately.
2, set the car skills
When crossing the traffic lights, you may find that some riders can keep their balance in place on the bike; when the red light ends, they sprint out directly, and you still need to readjust your posture and start riding. This set-up technique will undoubtedly improve the ride. Average speed, but long-term practice is required.
3, intermittent cycling training
The most effective way to increase the average speed of riding is, of course, to directly increase the speed. Obviously, you can't simply force yourself to ride faster than normal, which hurts the body. You should try intermittent cycling training: maintain a high-speed sprint in a short period of time, then slow down to allow the body to recover, and then start high-speed cycling again.
This kind of training is not geographically limited. You can choose a road you like and mark yourself. For example, you can ride the poles or some signs at the fastest speed, and then start slowing down before you arrive. Hard to stamp on it! But be sure to ride safely on this road. At the same time, you set goals so that you feel that there are some challenges. You can use it to achieve faster speeds.
4, exercise muscle
The core muscles (lumbar, pelvis, and hip) that are commonly used in cycling can help improve riding status. In this process, the core muscles are responsible for the stability of the center of gravity, the strength of the links, and the transmission of power. At the same time, it is also the main link of the overall force. Coordinated work and integration of the upper and lower limbs play a pivotal role. The strengthening of the core muscles can increase the stability of the knee joint, the strength of the lower body and the recruitment ability of the muscle fibers; thus, the riding speed can be increased. Strong core muscles also make riding easier.
5, correct pneumatic tire
A properly inflated tire can help you ride faster. Every time before riding, you should carefully check your tire pressure, because the temperature changes and slow permeability will cause the tire to become soft. In particular, it is necessary to check whether the tire sidewall has reached the recommended tire pressure. It is necessary to carry a mini air pump with you.
6, reduce the use of brakes
The brakes let you slow down the pace of riding, then the acceleration will need to be more effortless to trample; unnecessary braking will cause the consumption of energy and momentum, delay the brakes when the opportunity to help you maintain high speed longer. However, everything is built on the premise that safety can be guaranteed! It is necessary to use the brakes to reduce the speed to make you feel comfortable and at ease; but it is not always necessary. You have to keep an eye on the riding environment. If you have good road conditions, straight lines and no obstacles, there is no need to slow down. Let the car turn and enjoy the speed!
7, use the next bit riding
It is said that riding a lower position can reduce the wind resistance by 20% compared with the upper position, and it can facilitate acceleration. You may give up this position because of inconvenient braking and uncomfortable riding postures, but both problems can be resolved by adjusting the bike settings. If your bike is set up correctly, you can use the lower position for most of the events in the ride, but occasionally you need to change your position to allow the back muscles to stretch.
8, lose weight
If you want to ride faster, weight loss can ride a lot. Weight loss allows you to consume the same energy but ride faster; especially in the uphill course, your energy consumption against gravity will also decrease. Similarly, weight loss can also reduce the wind resistance when riding. However, you do not have to force diet or training to lose weight. If you can do more than three and a half hours of riding each week, you can lose about 1 pound of weight in a month.
9, listening to music
This involves a contradictory issue, because we usually think that the ear should be able to hear the sound of the surrounding traffic while riding, so that accidents caused by cars behind can be avoided. However, a large number of studies have shown that fast-paced, exciting music can reduce fatigue, and concerts cover some of the body's fatigue-related symptoms, such as rapid heartbeat, lactic acid accumulation, etc., and reduce the cognitive perception of fatigue in the brain by 10%. A rhythmic rhythm that can superbly match your cadence can effectively increase the speed of riding. (Of course, we strongly oppose the headset, maybe you need a portable speaker!)
10, wearing tights
The material of a tight-fitting cycling suit can absorb heat and sweat, keep your body dry, and reduce your fatigue; on the other hand, compared with loose clothing, tights can help reduce wind resistance and increase riding speed.
11, riding the wind
Of course you can't control the wind direction, but you can ride it; as mentioned earlier, wind resistance is an important factor that affects the speed of riding, but the wind can also help, when you ride downwind, you can obviously feel at this point. Therefore, when planning a riding route, you can consider the impact of wind direction, especially on the return road, the wind will be your good partner for fatigue.
12, ride with everyone
Riding with others can help increase your riding speed from many angles. First of all, if the riders in the group break the wind, your riding speed in the group will be much faster than if you were riding alone. Second, when you ride with everyone, the rider's performance will encourage you. Work harder. You can effectively adjust your riding status and motivate yourself to catch up with faster riders in front of you. This process not only improves your riding speed, but also helps you establish long-term riding goals.
13. Aerodynamic equipment
Nothing, aerodynamic related equipment can help you to reduce wind resistance and speed up; but before you pay for it, you must first understand that the aerodynamic equipment brings speed increase compared to weight loss, training In other words, it is very small. If you confirm that you want to spend the money, then first of all to ensure that your weight has reached a perfect level.
Reproduced from: MOON Girl
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