1.

Up your average speed by 1mph

You can easily go a mile an hour faster on your next ride without even being any
fitter, it is all down to technique. Being an efficient rider and knowing how to
carry speed will make you faster and conserve your energy, so it is an important
skill to practise on every ride.

Cornering is an obvious situation when you can lose a lot of speed. Remember it is
not how fast you enter the corner that counts but how much speed you carry through
it. If you go in too hot and have to slam the brakes on that will slow you down
significantly.

Descending, and particularly descending before a hill is another area to look at.
If there is an uphill after a descent and you can see it is safe, don’t brake or
you will lose your momentum. Pedalling into a descent and holding your speed will
allow you to roll up the other side with barely any effort at all.

Finally, think about your positioning. Wind drag is the thing that slows cyclists
down the most, so to go a bit faster think about minimising your frontal area. Hold
the drops instead of the tops of the bars and get low down.

2. Ride in total comfort

Cycling shouldn’t be uncomfortable although we know that bike riders often suffer
aches and pains. However, there is a lot you can do to avoid it. Having a
professional bike fit is a good starting point as mechanically your bike needs to
fit you.

Conditioning your body to hold your cycling posture has to take place off the bike.
Core exercises and techniques such as Pilates strengthen the muscles that support
your body, allowing you to keep your upper body still and providing a stable
platform to pedal against as well as stopping you from slumping in the saddle.

Having a good routine of stretching and strengthening exercises to do after and

between your rides will help prevent many of the niggles and aches that come from
bending over the bars for significant periods of time. You can even do them when
you stop on your rides to help you feel fresh when you get back in the saddle.

3. Get more cycling into your week

Finding more time to ride your bike is a challenge for every bike rider, and two
things help: being creative and being organised. These two qualities will allow you
to seize every opportunity that comes your way.

The most obvious way of spending more time on your bike is to ride to work. Even if
you can’t cycle the full distance, just riding to the station will give you more
time on your bike.

Look at other tasks you do, too. Can you cycle to your friends’ house for dinner or
ride to your next business meeting? With a backpack, change of clothes and a pack
of wipes, you can easily be presentable for any occasion.

Image: Chris Catchpole

4. Never get ‘the bonk’

Running out of energy on the bike is a decidedly unpleasant experience but one that
can be very easily avoided if you think about your nutrition before and during your
ride. Sports nutrition doesn’t have to mean eating expensive supplements; bananas,
cereal bars and jam sandwiches all contain lots of easily absorbed carbohydrates,
are convenient to carry and easy to eat.
However, the easiest way of ensuring you stay hydrated and have enough energy for
rides over two hours long is to use a carbohydrate drink. Always carry a bit more
food than you think you need and if you plan to be out for several hours start
eating after the first 30 minutes. Taking on 60g of carbohydrate an hour is a good
rule of thumb, so check the back of packets to make sure you have enough.

5. Ride 100 miles

Cycling training plan for beginnersA century ride is a daunting task, but if you
take your time and eat well, it is within the reach of every bike rider. There are
several steps you can take to make it easier. Firstly, plan your route wisely,
taking into account wind direction and hills. Put the hardest hills at the start of
the ride (or avoid them altogether) and, if you can, finish with a tailwind to help
blow you home.