Need for Speed
Nothing can top the rush of riding with the pack that's making a break for the lead. One taste of speed, and you may never ride your bicycle the same way again.
Road racing is more than simply riding fast. It's a blend of physical conditioning, skills, and frame of mind. As a racer, you need to remember that you're unique. You might be a speed-demon sprinter but need to work on making that energy endure in long-distance hauls. With differences in ability come differences in training and style. There's always more than one way to get up that hill, keep the pace, and finish strong. What works for you? There are some tried and true strategies.
Sprinting
- Blow off that steam by starting out in a slightly harder gear than necessary for the grade.
- For an additional burst of speed, get out of the saddle, pull with your arms, and pump hard with your legs. Timing is key: As you push down with your right leg, pull on the handlebar with your right arm. Relax your right arm as you push down with your left leg and pull with your left arm. Alternate pulling and relaxing with each stroke.
- Minimize wind resistance. Keep your elbows in, head down, and body square to the bike.
- Avoid extending your legs all the way with each stroke. Pull up on the pedal with one leg as you push down with the other. Keep the strokes fluid and constant – jerky strokes result in too much energy loss.
Going the Distance
- Vary your speed. Break up long rides with sudden bursts of speed. Sustain the sprint for as long or as short as you like – just be sure to give it all you've got.
- Add one long ride to your training schedule each week. The extra kilometers will help you increase and maintain your endurance.
Honking it up that Hill
- Take a stand. Get up out of the saddle and pull lightly on the handlebars. Upper body strength can help you make the the grade.
- Maximize your spin. Whenever possible, prepare for a hill by shifting to a higher gear and increasing your revolutions per minute (rpm). Higher (or harder) gears will allow you to grab more road per pedal stroke. Lower gears might seem easier, but ultimately they'll slow you down.
- Repeat, repeat, repeat! To climb like the professionals, practice. Find a hill and ride hard to the top. Coast down to recover, then do it again. And again...
You never really know how fast you can go until you race. Even then, you'll go faster than you ever thought you could
Towing the Paceline
Paceline riding is a surefire way to increase your speed, endurance, and climbing ability. A team of riders from a paceline, or echelon, by lining up behind the lead rider. The pros ride tight – no more than a few centimeters between each rider. The lead cuts the wind resistance for all the other riders, thus cutting down on their effort. After a while, the front rider switches to the end of the paceline and drafts off the last rider, while the second cyclist takes a turn at the lead. Paceline riders need to maintain consistent speeds. If gaps open up between riders, it will break the flow and cause riders to lose the benefit of drafting.
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