How to ride faster: make your ride a collection of sprints x 10 seconds

Wheels of Happiness

Rizal Philippines
July 27, 2018

Read also 10 tips towards becoming a fitter faster biker

Like the searchers for fountain of  youth, many of elderly riders search for ways on how we can ride faster.
After minding the equipment:  the bike, the tires, the jersey, the helmet, the nutrition, it is time to pay attention on how we ride.

I happened to read page 162 of the Cycling + Magazine with title FASTER FITNESS  that lists 5 ways on how to improve your time in TT rides.   The 4 others prescribe use of a trainer, hill climbs.  But what caught my attention and easy to remember is this:

     PEAK PRACTICE.

     Warm up 15 minutes and 5 x 15 seconds sprint

     Work out  3 sets) x (6 x10 sec  maximum power) 2 minutes rest between interval 5 minutes rest
      between sets.  This is an all out maximum effort.  Pukpukan   You have to do this even on a hill...
      or you feel tired...

      Cool down 15 minutes..

  Doing this consumes the whole time  it takes to ride from Angono to Morong.

What I found out:

1.   It leaves your breathless and you sweat out plenty after the 3 sets;

2.  The km come by faster;

3.  It makes you faster without feeling much pain.   And you dont notice it you get faster.  No need to worry about FTP

Of course to ride faster and better you have mind other things:

1.  Equipment:      lighter aero bikes,   aero wheelset,   tires with less rolling resistance, lesser watts the better
     This means more investment (more PHP)  Aero seat post, seat, handle bar. Removing stuff that make
      bike heavier or create drag:   like spare tube at the back of aero seat post;  two water bottles (make the
     bike heavier and create more drag)   Bar tape on aero cockpit

     Go for lighter bar tape.

2.  Posture:   the more your torso is parallel to the top tube, the better.  And the narrower you are, the
     better. Hence go for narrower handle bar.  Try 38 (which is 40 at the drop) or  40 (which is 42 at the
     drop.

     Hence slam your stem and your seat.  It can save you a lot watts in terms of drag.

3. Diet and nutritious.

    More carbs in your  diet.   Or even fast at times

4.  More rides and practice

    A biker who rides 3x a week will do better and be stronger than a weekend warrior