How To

Eight ways to get faster on the bike

Everybody wants to be able to ride faster. Here are eight things to think about if you want to be a better cyclist

Focus on cadence

Want to improve your speed on the bike? Read on!
No matter what, when you're riding on your own it's far more efficient to try and get out of the way of the air than attempt to overpower it
Having an expert design your training plan can take some of the guesswork out of training, and also help to ensure you recover properly and don't overtrain
Intervals might hurt, but they'll bring big gains (Pic: Media24)
Training with power might still be reasonably expensive, but it's by far the best metric for measuring your effort
Unless you're going fast enough to justify this position, then you can still pedal!
Going out with stronger riders will force you out of your comfort zone (Pic: Polka Dot Cycling)
Are you a masher or a spinner?
"Ride lots" was Eddy Merckx's opinion on how to become a better cyclist. It might not be that simple but hours in the saddle definitely make a difference

Focus on cadence

Cadence is an important part of riding, and a much debated subject, with plenty of disparate advice on what’s best.

Some people like to spin small, while other people like to mash large gears and the truth is that there’s not really one solution that works for everybody, although it’s best (as with most things) to not take either to the extreme.

Various studies have struggled to come to a conclusive opinion on the subject. While evidence suggests that lower cadences might utilise less oxygen, it may also place a greater demand on your neuromuscular system, while higher cadences seem to increase oxygen demand but also places less stress on the knees.

Cadence is linked to gear choice, too. You need to choose a gear that complements your natural style, as this will both make cycling seem a lot easier and mean that you’re not constantly up and down the cassette because you can’t get comfortable. Power, as an equation, is basically torque (how hard you are pushing on the pedals) multiplied by cadence, so it makes sense to find the right formula.

The best advice is to try out different cadences and find what works for you. Even at the pro level there are huge differences in pedalling style between riders. For example, Jan Ullrich ground his way up mountains in a huge gear, while Chris Froome surprised everyone with his incredible spinning on Mont Ventoux in the 2013 Tour. Both prove that you can ride well with either type of cadence.