Getting into a better biking shape is an ongoing journey for cyclists. Improving towards achieving fit cycling requires being persistent and passionate. This process does not get easier, but you get faster and more efficient as you focus on various technics such as better pedaling, position of the bike, flexibility, and others. Improving on numerous cycling techniques makes a big difference in getting faster and more efficient.
Here we shall look at some of the simple tips to become a more efficient and quicker cyclist to make the most of your ride.
Adjust Your Bike Properly
Cycling should be comfortable, which is ensured by making your bike mechanically fit you. An un-fit set up affects your cycling efficiency and causes aches and pains. Here are some of the necessary set-up checks to ensure comfortable riding. The correct saddle height should offer a slight bend of the knee when riding. You can set this by sitting on your bike without wearing a shoe and pushing the pedal to six o’clock such that the leg is straight.
Dropper posts, from https://www.thrillappeal.com/best-dropper-posts, are one of the must-have advancements for proper seat height adjustment. Dropper seat posts allow you to lower the seat while cycling comfortably. This is especially important for pedaling comfort and efficacy over long distances.
The height of the handlebar depends on your personal preference. However, if you are able to bend over and touch your leg toes while standing, you can fine-tune your handlebar lower than your seat. If you can’t, it’s okay to keep your handlebars level or higher than your seat.
Engage in Interval Training
The best approach to improving your typical pedaling speed is working out at speeds above it.
However, it’s not possible for you to just go out and successfully ride faster than usual on your normal terrain route. You would quickly start hurting or even run out of breath.
Instead, the best way to improve your average speed is by doing interval training. This training will do wonders for your biking speed and fitness. Try to ride as fast as you can for one minute, and then slow down to the normal pace for about four minutes to recover before riding faster again.
You can also use any markers from the environment such as gateways, parked cars, or road signs where you use them as a target to pedal hard and then easing down when you reach there. If your average speed was 14mph, doing intervals will help your legs to get used to cycling at 16kmh without feeling harder.
Tackle Hills Appropriately
Hills have a poor reputation with cyclists. They make the heart to run faster, the lungs to burn, and legs to hurt.
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However, an appropriate cycling technique will make a significant difference when it comes to tackling hills in the middle of your commute.
The first approach in tackling a hill properly is ensuring that the gear is right. Don’t climb a hill in a vast gear; otherwise, you will make it too hard for yourself.
More so, grip on the handlebars lightly and relaxed and ensure you cycle above eighty turns of the pedal per minute.
If you go below this, the gear is too hard for you. In fact, biking hills regularly helps to strengthen your legs while boosting your cardiovascular health.
Practice Pedaling Drills
Pedaling has a significant influence on the speed and efficiency of your cycling. A smooth pedal stroke will increase your cycling speed and help you to get the perfect cadence for riding efficiently.
You can master the technic of paddling better through the high cadence intervals, which involves adjusting to an easy gear and the spin your pedals as fast as possible for about a minute while keeping the upper body still. The single-leg drills can also help you to attain more fluidity in spinning the pedal.
Get Flexible
The best way of becoming a better biker is cycling more. However, regular cycling often causes muscle-tightening and aches. This is why you need to stretch and become more flexible to combat such riding drawbacks. Stretching also helps you to cycle in a more aerodynamic position.
Conclusion
We hope these tips will help you to attain fit cycling by riding faster and more efficiently. No one wants to be the one who everybody waits for after cycling for some distance or one who begs for a push to help get up a hill. Get fast, get fit, and enjoy riding maximumly with your friends.
