Riding Score #4: How fast can you ride?
Speed is not traditionally something I work hard at when I'm riding. I'm just not that into it. My rides are more for pleasure, and I enjoy taking in the scenery etc. My wife will tell you that my rides are also about endurance - the further I can go the better I like it, and I can pretty much stay on a bike all day if the opportunity presents itself.
I know that I will never compete in the Tour De France or the Olympics, and I'm OK with that. There are times, however, as I mentioned in the previous post on endurance, when I actually need to reach a destination and be "on time". Therefore, though speed may be relative it also has it's place in your training.
If you've got the right bicycle, seat, and pedals, and if you've got the right clothing, then the only thing you need to do to improve your speed is (duh) ride faster. Most of the time this means pushing yourself beyond what's comfortable.
If you're going to try to improve your speed, a cycling computer becomes an absolute must-have piece of equipment. This little gadget will tell you your actual speed, average speed, distance covered, and some other less impressive pieces of information (like the time). The best cycle computers have two sensors - one goes on the wheel to measure speed and distance, and the other goes on the crank to measure revolutions per minute or pedal speed.
It turns out pedal speed (or cadence) is the important thing here (who knew?) There is much debate within the cycling stratosphere of power strokes vs. rapid strokes (known euphemistically as "spinning") But most professional bikers agree that a faster cadence is better.
Most casual and touring bikers have a cadence between 60 and 80 rpm. Racing bikers will often have a cadence that approaches 90-100 rpm. The cadence itself does not necessarily produce speed however. The EFFICIENCY of your effort requires balancing the cadence with the amount of force involved. This is accomplished through efficient use of the bicycle's gears. The goal is to keep the force needed at a point that allows you to maintain the cadence. Ideally you could do this up hill and down, but in reality you are going to pedal slower when going up a hill unless you are Lance Armstrong; in which case you certainly wouldn't be reading this blog.
One of the best ways to practice pedaling technique, and to maintain your abilities over the winter in areas where that is a concern, is to join a spinners class. Many YMCAs offer these classes. I took one a couple years ago and found it to be very helpful. The YMCA I use now does not offer the class, but it DOES have a couple of spinner cycles in the fitness room so I can continue to practice and improve upon what I learned previously.
Spinner classes teach technique and position as well as helping to build endurance.They are also kind of fun.
As mentioned before, keeping a cycling diary of some kind will help you track your progress in this area. Learn to use your cycle computer appropriately and record your speeds and distances over time. Speed is not something that can be improved upon over night. It should be something you are at least aware of every time you mount up. By consciously pushing yourself a little more each ride you will be pleasantly surprised to find your speed AND your endurance improving rapidly - and that daily commute to work will take less time and be less intimidating every day.
I know that I will never compete in the Tour De France or the Olympics, and I'm OK with that. There are times, however, as I mentioned in the previous post on endurance, when I actually need to reach a destination and be "on time". Therefore, though speed may be relative it also has it's place in your training.
If you've got the right bicycle, seat, and pedals, and if you've got the right clothing, then the only thing you need to do to improve your speed is (duh) ride faster. Most of the time this means pushing yourself beyond what's comfortable.
If you're going to try to improve your speed, a cycling computer becomes an absolute must-have piece of equipment. This little gadget will tell you your actual speed, average speed, distance covered, and some other less impressive pieces of information (like the time). The best cycle computers have two sensors - one goes on the wheel to measure speed and distance, and the other goes on the crank to measure revolutions per minute or pedal speed.
It turns out pedal speed (or cadence) is the important thing here (who knew?) There is much debate within the cycling stratosphere of power strokes vs. rapid strokes (known euphemistically as "spinning") But most professional bikers agree that a faster cadence is better.
Most casual and touring bikers have a cadence between 60 and 80 rpm. Racing bikers will often have a cadence that approaches 90-100 rpm. The cadence itself does not necessarily produce speed however. The EFFICIENCY of your effort requires balancing the cadence with the amount of force involved. This is accomplished through efficient use of the bicycle's gears. The goal is to keep the force needed at a point that allows you to maintain the cadence. Ideally you could do this up hill and down, but in reality you are going to pedal slower when going up a hill unless you are Lance Armstrong; in which case you certainly wouldn't be reading this blog.
Spinner classes teach technique and position as well as helping to build endurance.They are also kind of fun.
As mentioned before, keeping a cycling diary of some kind will help you track your progress in this area. Learn to use your cycle computer appropriately and record your speeds and distances over time. Speed is not something that can be improved upon over night. It should be something you are at least aware of every time you mount up. By consciously pushing yourself a little more each ride you will be pleasantly surprised to find your speed AND your endurance improving rapidly - and that daily commute to work will take less time and be less intimidating every day.
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