Unleashing speed: How to get faster on the bike
Achieving speed on the bike is a goal shared by many female cyclists. Through research and investigation, we unveil scientifically-backed strategies to help women maximise their speed potential. From selecting the right bike to choosing the ideal cycling outfit, this article empowers female cyclists to reach new levels of performance and experience the thrill of riding at their fastest.
Choosing the right bike
To unlock your full-speed potential, consider investing in a carbon bike. Carbon fibre frames offer several advantages, including lightweight construction and exceptional stiffness-to-weight ratios.
These qualities translate into improved power transfer, allowing you to generate more speed with each pedal stroke. Additionally, carbon bikes tend to provide a more comfortable and responsive ride, reducing fatigue and enhancing overall performance.
Optimising outfits for speed
Selecting the right cycling outfit can significantly impact speed and aerodynamics. Look for form-fitting lycra jerseys and bib shorts that reduce wind resistance.
Fabrics with aerodynamic properties, such as dimples or textured surfaces, can further enhance airflow and reduce drag.
Additionally, consider outfits with moisture-wicking capabilities to keep you cool and dry during intense rides. Remember, the key is to strike a balance between aerodynamics and comfort to maintain optimal performance.
We love treating ourselves to outfits from Maap and Pas Normals Studios, but if you’re on a budget, we think these cycling fits are super cute without breaking the bank:
Training strategies for enhanced speed
To improve speed, implement science-backed training strategies:
Interval training: Incorporate high-intensity interval sessions into your training routine. Alternating between intense efforts and recovery periods stimulates physiological adaptations, improving your cardiovascular fitness and enhancing speed.
Strength and power: Incorporate strength training exercises, focusing on lower body muscles, to generate more power. Leg exercises like squats, lunges, and deadlifts develop strength, translating into increased speed and efficiency on the bike.
Cadence optimisation: Experiment with different pedalling cadences during training to find your optimal range. Research suggests a cadence of 80-100 revolutions per minute (RPM) is generally efficient. Practice pedalling smoothly and consistently at your preferred cadence for improved speed and efficiency.
Read more on derailleur:
Strength training: How to level up as a cyclist
Nutrition plan for optimal health and weight
Final thoughts…
By implementing scientifically-backed strategies, female cyclists can unlock their speed potential and elevate their performance on the bike. Choosing a carbon bike provides the advantages of lightweight construction and enhanced power transfer.
Cycling outfits that prioritise aerodynamics and comfort further contribute to speed gains.
Combine these choices with interval training, strength and power exercises, and cadence optimisation to experience the thrill of riding at your fastest. Patience, consistency, and a love for the sport are key as you embark on your journey to becoming a faster and more accomplished cyclist. Keep at it.
