While many of us don’t have the time to do cycle training every day, we would still like to improve our overall level of cycling ability. This means different things to different people – for some it is increasing speed, for others it is increasing the total distance covered.

The natural way to improve your cycling speed is simply to keep going out on your bike and trying to cycle faster. This works to a certain extent but isn’t the most efficient way to increase your abilities.

The good news is that there are a few easy changes we can make that will bring rapid changes in our cycling abilities, and will often take no longer than our existing cycling.

Increase your pedalling speed

It is better to cycle with your pedals making 80-100 turns per minute instead of 50-60 turns per minute. This provides better exercise for your heart and body, will increase your overall level of cycling ability, and reduces the risk of straining and damaging your knees. You will of course be cycling in an easier gear when you do this, not just cycling twice as fast!

Long intervals

Intervals refers to the practice of cycling for short periods at higher levels of effort. For example, every three minutes you might cycle as hard as you can for 30 seconds. Intervals can last for just a few seconds, or for several minutes. They should be at a level of effort that you can manage for the whole length of the interval – but only just!

For beginners to cycle training longer intervals, perhaps 10 minutes each, are most effective. So on a one hour ride, try cycling a 15 minute warm-up, then alternate 10 minute hard efforts with 10 minute gentle recovery riding about three times, then 10 minute cooling down (hence 75 minutes altogether)

Cycle more often

Generally it is better if you can do three one hour sessions than one three hour session, if that means you are cycling more days in the week. It is still ideal if you can also do one longer session, say two-three hours long, each week in order to maintain and build endurance. Worry less about speed during this longer ride.

Remember to take it easier on the day of the longer ride or you will be too tired, too soon. the goal on this day is not maximum speed, but simply to get your body used to sitting in the saddle and pedalling for long periods of time.

Cycle hills and into the wind

The two aspects of cycling that most beginners like the list are cycling uphills, and cycling into the wind. It is not a coincidence that these are also the types of cycling that will benefit you the most, so try not to avoid them.

Hills especially are a very good training ground for strength and stamin for cyclists. Make that extra effort during the last 100 metres to be sure you go soaring over the top ready for the descent on the other side.

Overall

With a few weeks of regular practice following the techniques outlined above you should be seeing a significant improvement in your abilities and endurance.

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