So you want to bike faster?
- Bike Fit: with all bikes being different and people physically designed a bit, a good bike fit can keep you comfortable, injury free and be a faster setup.
- Electrolytes and Fueling: having a fundamental understanding of how hydration works and how the body's fueling needs change based on effort level can help the speed workouts be more effective. There is a lot more to this, but understand that if you run low on sodium, your muscles can't perform as well. And you DO NOT burn fat very well during hard effort. When the blood, liver and muscles run out of glucose, you will slow down and not reap all the benefits of that strong workout that you could if you fueling well.
- Technique: basically being efficient with your pedal stroke and developing good body habits that are core centered, efficient and effective. Single leg drills, rpm work, among other things.
- Heart Rate / Power: use a system to get you out of that gray zone. Going slow enough and hard enough is where it's not. This is a science and art. There are many things to be said about this. More articles to come. Just understand that using both heart rate training and training by power is a wonderful mix, they both bring excellent things to the table.
- VO2 Max Improvements: making changes to the physiology of the body, on how it produces energy and fuels muscles. Check out this awesome article by Coach John. READ MORE
- Intervals / Lactate: making changes to the physiology of the body, on how it produces energy and fuels muscles. No, this is not a typo, these two topics are very closely related. Additional article to come. TDB.
- Strength Training: lifting weights the correct way is the fastest way to get faster and stay injury free. Though you MUST BE CAREFUL with this as combining endurance training and strength training takes a lot of knowledge of both worlds and most person trainers do not have enough education/experience with this.
- Other Considerations: DO STRONG WORK, not a lot of netflixing, use structured workouts or apps for structured workouts, rest and recovery is a must, eating well to support the changes and rebuilding is also a must, skill and adaptations take a bit of time but with all these topics above covered, changes will be quick and permanent.